10/1 Monday

SWOD: Back Squat single in 12:00 METCON: “Thrice” For Time:  40 HSPU 40 Front Rack Lunges 135/95 40 Toes to Bar 40 Overhead Squats 135/95 40 GHD Sit-ups  

9/28 Friday

(Click HERE to see Bekah bust out some fast hang power cleans during her recent competition) SWOD: Deadlift single in 12:00  METCON: “Nasty Girls”  3 Rounds For Time  50 Air Squats  7 Muscle Ups  10 Hang Power Cleans 135/95...

9/26 Wednesday

SWOD: Push Press triple  in 12:00  METCON: AMRAP in 3:00  5 Shoulder to Overhead  10 Push-Ups  15 Double Unders Rest 1:00 X5  Round 1: 95/65 Round 2: 115/80 Round 3: 135/95 Round 4: 155/105 Round 5:...