30 Rounds:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

This is part of your yearly benchmark series.  Log your result.


Athletes of all ages and ability levels doing the same workout.

Shout Out Friday!

Here’s your chance.  Give props, big-ups, and kuddos to the folks you workout next to everyday.  

Did you see someone make a break through, do something great, or something nice?  Here’s your chance to give them the credit they deserve, it’s shout out Friday!

What exactly is a shout out?  See below.

shout-out (n.) Slang. A public expression of thanks or gratitude.  A kind mention of a homey.

Examples include:
“I’d like to give a shout-out to Keith for getting his first handstand kick-up!”
“I’d like to give a shout-out to Marge for going Rx on PK!” 
“I’d like to give a shout-out to Jeff for hitting 205 for a 3 rep power snatch!”

Post to comments your shout-outs.