Most Recent Benchmark was LINDA on Oct 8,2018 (14 days ago)

Wednesday Dec 7,2016

SWOD: 3x5 Barbell ShrugsDWOD,Rounds for Time: 5 RFT Hang Clean/Ring RowsBootcamp,SWOD: BC - Suitcase DeadLift 5x10Bootcamp,Cardio: BC - 9-7-5 SlamBall, Cal Row, Push Up

3x5 Barbell Shrugs


SWOD: Weight
Ok so we are adding some old school weight lifting movements into our routine. We are hoping to develop that shoulder shrug and get fast and explosive cleans.  
Warm up, 3-4 sets then set your weight and all 3 sets same weight for 5 reps. Get those traps to touch your ears.

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Sebastian135 Rx more
Andrew F95 Rx working on form
Carla J65lbs rx2 5:58 Rx


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