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September 19, 2018

Deadlift (EMOM 4: 3reps) Build each set, working close to a 3 RM. ALL REPS must be double overhand, NO hookgrip, and NO tng. complete at 11X1 tempo. Metcon (Time) For Time 50 wallballs 40 KBS (53/35) 30 t2b 20 S2OH (75/55) 10 burpees over bar 20 S2OH 30 t2b 40 KBS 50 wallballsGOAL: 20min

May 4, 2018 – Integrity

  Strenght Back Squat Metcon AMRAP 20 50 wallballs (20/14) 100 DUs 50′ Handstand walk     Integrity is something we should all prioritize, something we should all invest in, and something we should all have more of. Whether it’s something seemingly minor like counting your reps in a WOD, or your actions/reactions when you’re

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