“Juneteenth” 6 RFT 400m run w med ball (20/14) 19 Wall balls (20/14) *At some point in the workout, complete a row of 1865m Compare to 6/19/23 Compare to 6/19/21 Mobility Wall pigeon stretch - [...]

Strength 1 A1 - 3 Position Power Snatch - Ground, below the knees, hang - Build to a heavy weight of the complex and repeat that weight 2-3 more times. A2 - Powell Raises -4 [...]

Strength 1 A1 - Bench press - 4 x 3 @ 85% A2 - Pullover on medball - 3 x 10   Workout For time 21-18-15-12-9-6-3 KB Swings (53/35) Sit ups *Completed as 21 swings, [...]

REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. See you tomorrow!

Pride WOD 19 min AMRAP 6 Pull ups 9 Hang clusters (95/65) 6 Burpees over the bar 28 Double unders **The Stonewall Riots, also called the Stonewall Uprising, began in the early hours of [...]

Strength A1 - Deadlift -5 x 4 @ 80%   A2 - Side plank rotations -3 x 8/side   Workout 4 rounds of In 1 min, do 20 sec bike - max calories Max push [...]