Friday

Friday

Pre WOD 5 rounds, not for time 10 single leg romanian deadlifts (5R/5L) 10-15 GHD situps Workout of the Day 20 minutes as many rounds as possible 200 meter run 1 rope climb 7 dumbell squat cleans (#40/#30) 1 rope climb  

Thursday

Thursday

Pre WOD Every 2 minutes for 12 minutes -power clean -hang power clean -push/split jerk Workout of the Day 5 rounds for time 500 meter row 15 ring dips 50 double unders