Workout 3 RFT 800m run 10 Bear complex (115/75)^ *5 burpee penalty for setting the bar down any longer than a touch and go rep [...]

Strength 1 Hang snatch 3-3-3 Strength 2 Romanian Deadlift (RDL) 3 x 8 Optional cashout/accessory work For time 100 Amer. KB swings - 53/35 **Starting [...]

"Hotshots 19" 6 rounds for time of: 30 Squats 19 Power cleans (135/95) 7 Strict Pull-ups Run 400 meters **Nineteen City of Prescott (Arizona) firefighters, [...]

Workout "Kelly" 5 RFT 400m run 30 Box jumps (24/20) 30 Wall balls (20/14) **Classic benchmark girl WOD that's not part of our regular rotation. [...]

Strength Bench press Heavy 5 Workout 50-40-30-20-10 Double unders Hang power snatch (115/75) 25-20-15-10-5 **Wrapping up the week getting swole with a bro sesh of [...]

Strength Back squat Heavy 5 *Heavy 8 if you didn't squat on Monday Workout 4 RFT 12 Push ups 8 Dball squat cleans (100/60) **Following [...]

Workout "Jackie" For time 1000m row 50 Thrusters (45/35) 30 Pull ups ^15 min time cap Skill Work EMOM x 12 A. Gymnastics B. Weight [...]

Strength 1 Deadlift Heavy 5 Strength 2 Weighted dips 5-5-5 or 3 x ME Strict dips Optional Cashout/Accessory work 3 x 12 back extensions or [...]

Strength Back squat Heavy 8 Workout EMOM x 12 5 KB Swings 4 KB Cleans 3 KB Press 2 KB Front squat 1 KB Thruster [...]

"Collin" 6 rounds for time of: 400m sandbag (DB or dball) carry - (50/40) 12 Push press (115/75) 12 Box jumps (24/20") 12 Sumo [...]