Back Squat 1-1-1-1-1-1-1 reps   Frank rowing. Channeling praying mantis kung fu pose.

"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR "Mary" Complete as many rounds in 20 minutes as you can…

Five rounds for time of: 75 pound Thrusters, 21 reps 21 Double-unders   Ryan and George enjoying split cleans and pull ups.

Rest Day   Frank had the best jump of the day with 45.5"

Today's WOD is brought to you by the letter E... Explosiveness Max Height box jump 40m sprints x10 This is the front of a flyer I'm putting together. I'd love…

Press 5-5-5 Deadlift 1-1-1-1-1-1-1   And now I'm jealous of a little kid... Awesome skills!

Skills day Pick 3 Snatch Muscle Up Turkish Get Up Pose Double unders Handstand George going for a walk on his hands, with a wheel strapped to his feet. That's…

For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups Frank and the slosh pipe.

Overhead Squat 5-5-5-5-5 Be sure to remember the skills you need to work on (previous homework) and we'll work on those after today's WOD. Might throw in a quick metcon…

"Erin" Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Ryan carrying a 100lb sandbag in a shuttle race. One of the several workouts during…