Sprint Work
100 meter run
15 second rest

150 Meter Sled Pull 45/35
10 Deadlifts 115/80
5 Strict Pull-ups
CC:Add 45/35# to the sled every other round, Weighted Pull-ups 35/26



Alternating movements
L-Sit 10-20 seconds (scale with hanging leg raise)
Dumbbell Bench Press 8 Reps
Banded Tricep Extension 20 reps

12 min AMRAP
4 Turkish Get Ups 53/35
12 Calorie Row
36 Double Unders (2:1 singles)

Shirt and car decal preorder form!

We’ve got new shirts and gals tanks coming! Pre-ordering is required, so please fill out this form to get yours today! The cost is $20 and cash is the preferred payment method, there will be a cash box to collect money, we just ask you to write your name as being paid for. Please have payment made on or before August 6th. We are placing the order August 7th. We also have new car decals that we are giving to you for FREE for being an amazing community! First come first serve. When we run out you can go onto this form and select a car decal so we can get more ordered! If there’s any questions ask a coach.

7.27.18 “Jay”

20 minute AMRAP
22 Air Squats
12 Toes-to-Bar
9 Burpees
CC: Weighted vest

namesake photo
This British Hero WOD is dedicated to Lance Corporal James Brynin.

In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound.

“Heart of a lion, we will always stand strong for you. We will never forget. Rest in peace – dad, Efremj mum, Sharonj sister, Yasminj and girlfriend, Olivia.”



Muscle Snatch
6 min EMOM
3 Reps

6 min EMOM
1 Snatch Push Press (behind the neck)
1 Snatch Balance

60 Wallballs 20/14
120 Doubles (2:1)
40 Wallballs
80 Doubles
20 Wallballs
40 Doubles