Saturday, May 26

For time: 30/45 pound barbell Overhead squat, 35 reps 75 Abmat sit-ups 45/65 pound Overhead squat, 15 reps 35 toes-to-bar 65/95 pound Overhead squat, 5 reps 10 GHD situps 

Scale: weight, k2e

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Saturday November 27

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast. Intermediate Option: 5 rounds for time of: 400-

Friday November 26

at gym wod 6:30-9 am 1-rep-max clean, 4-minute time frame Rest 2 minutes, then, Max pull-ups in 4 minutes Rest 2 minutes, then, Complete as many repetitions as possible in 8 minutes of: 20