19 min AMRAP
60 KB snatch/swing
30 pull up
15 deadlift
-farmers carry-
15 overhead squat
30 T2B
60 double under

After party: Ritual brewery field trip 

50 sit ups (buy in)

5 Rounds

15 push press 95/75

10 box jumps 30/24

50 sit ups (cash out)

Skill: Strict press 3/3/3/3

1/2/3/4/5/6/7/8/9/10
Hang clean 155/115
1 round
3 burpees
6 push ups (hr)
9 squats

after every hang clean complete one round of the 3/6/9

Deadlift 3/3/3/3/3

Building to your best set of 3 (slow controlled reps)

100 sit ups 

Any extra time GOAT training

HERO WOD MONDAY!!

Eight rounds of: 

• 600 meter Run
• 1.5 pood Weighted pull-up, 11 reps
• 11 Walking lunge steps, carrying 1.5 pood kettlebells
• 1.5 pood Kettlebell thruster, 11 reps
• U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, PA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. 
  He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles. 
• Scaling will be made in order to fit in time domain. 45min time cap (wod can also be ran as a team of two)

50 Double unders
3 Rounds
10 T2B
5 Turkish gets ups 53/35 (right arm)
10 Wall ball 20/16
5 Turkish get ups 53/35 (left arm)
10 Hang clean 95/65

After Party: 3 rounds 15 back squat/150m run 

And as always friday means block party happy hour tacos and beverages at 6:30

12min AMRAP
9 Ring dips
12 KB swings
15 Sit up

Skill: Squat Clean 2/2/2/2/2 (touch and go)

FRAN
21/15/9
Thruster 95/75
Pull up

Cool Down: 800m run 

After Party: Snatch balance 3/3/3/2/2/1

-Weight Carry-
15 burpees
20 S2O 135/95
5 Hand stand push ups
20 Power clean 155/115
5 Hand stand push ups
20 Deadlift 205/135
5 Hand stand push ups
15 Burpees

HERO WOD MONDAY!!

“Collin”

Six rounds for time of:
Carry 50 pound sandbag 400 meters (scale to med ball 20/16)
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.