Hey everyone.  I know my WOD posts have been pretty inconsistent lately,  and for that I apologize.  My responsibilities have seen a sudden and dramatic increase which has made it hard to remember to post these workouts daily.  Each week of WOD’s is programmed during the previous weekend and I will now schedule the WOD’s to be posted by 9:00 PM the night before. If you are someone who likes to see a WOD before you tackle it you can count on it being on the website no later than 9:00 from here on out. My apologies for the issues in the past few weeks. Thanks for your patience and I can’t wait to see you all at the box getting diesel. This week is a deload week so rest up, don’t surpass the suggested percentages and focus on bar speed and technique so you are ready to hit it hard next week!

SS: Push Press (deload) 1×[email protected]%, 1×3 @60%, 1×[email protected]%, 6×[email protected]%

CompWOD: “3RFT”
15 Thrusters 95/65
12 Burpees

Core: 3 Rounds:
1:00 Flutter Kicks (steady pace)
Rest 30 seconds