With a running clock, start at 40% of your 1RM snatch. Every minute add 10# (Scaled = 5#)Snatch as long as possible until you cannot, then begin to clean. Clean until you can no longer clean, then begin to deadlift. When you can no longer deadlift record your highest lift for all three.

Skill:Dip Progressions and PracticeL-Sit Progressions and Practice MetCon:4 RFT500m Row400m Run Stability & Mobility: Shoulder

Skill: HSPU Progressions and PracticeMetCon: For Time100 DU21 FS (Rx: 115/85 Int: 95/65)21 HSPU100 DU15 FS15 HSPU100 DU9 FS9 HSPUTarget Time: 11-15 minutes

Strength: 1 RM Strict Press MetCon:For Time30-20-10 Thruster 95/65C2B Target Time: 9-13 minutes

The most important thing to a parent is the emotional, mental, physical and spiritual health of their children. Many parents trust in self defense and fitness programs to aid in their child’s growth and maturity. The benefits include stability, confidence and values. One World Kids starts Monday February 22, 2016 and all parents are invited…

Strength: Sumo Deadlift Build to a heavy 3 *must lower bar MetCon: “Fight Gone Bad!”3 Rounds for total reps:Wall Balls 20/14SDHP 75/55Box Jump 20″/20″Push Press 75/55Row (Cal)Each station is a minute long. One minute rest between each round.**Adv: 300+ Int: ~250

Birthday WOD for Jor Amster and Salem Hararah. The WOD will be on the board when you walk in.

A1) 3×8 Sotts PressA2) 3×10 Pendlay RowB1) 3×5-8 GHD Sit- B2) 3×8-10 GHD Hip ExtensionFor time: 2k Row 15 minutes of hip mobility

STRENGTH:OHSWork up to moderate load and perform 5×3 for quality METCON:“TABATA THIS!”Tabata RowRest 1 minuteTabata SquatRest 1 minuteTabata Pull-upRest 1 minuteTabata Push-upRest 1 minuteTabata Sit-upThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.…