Brooks Lindquist

“Metcon” 50 ft HS Walk 25 DB Box Step Overs (45/25) 25 Wall Ball (20/14) 25 Pull-Ups 25 Calorie Bike 25 HSPU 5 Min AMRAP : Rest 2 Minutes Restart 7 Min AMRAP : Rest 2 Minutes Restart FOR TIME!

“Strength” Hang Clean 3-3-3-3-3 “Metcon” 4 Rounds For Time: 5 Power Cleans (95/65) 10 Front Squat 15 Push Press 50 Double Unders

“Metcon” Partner WOD Friday! For Time: 100 GHDSU *Partner holds elbow plank 60 Power Snatch (95/65) 75 GHDSU *Partner holds elbow plank 50 Power Snatch (95/65) 50 GHDSU *Partner holds elbow plank 40 Power Snatch (95/65)

“Strength/Metcon” “Kalsu” For Time: 100 Thrusters (135/95) *5 Burpees EMOM, including minute 1

“Metcon” 4 Rounds for Reps: 1 Minute ME for the following movements: -Calorie Assault Bike -T2B -Double Unders -Box Steps Overs (45/25) -Rest

“Metcon” ‘YETI’ For Time: 25 Pull-Ups 10 Muscle-Ups 1.5 Mile Run 10 Muscle-Ups 25 Pull-Ups Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of… Read more »

“Strength” For Load: 21-15-9 Reps Back Squat (add weight each set) “Metcon” 3 Rounds For Time: 500/400m Row 20 Push Press (115/75) 15 Box Jumps (24/20)

“Metcon” “Friday the 13th” W a Partner, complete: 6 Rounds: 7 Synchro Deadlift, Same Bar (405/285) 13 Synchro Burpee T2B 18 Synchro Wall Ball

“Strength” 5 Rounds: 20 Bench Press 20 DB Hammer Curls 1 Min Weighted Back Plank

“Metcon” EMOM for 21 Minutes: Min 1 – 200m Run Min 2 – 10/8 Calorie Assault Bike Min 3 – 15 Box Jumps (20/16)