Friday

Friday

Pre WOD Every 3 minutes on the minute for 15 minutes 3 back squats Workout of the Day 9 minutes as many rounds as possible 9 dumbbell squat cleans (#30/#20) 3 muscle ups  

Thursday

Thursday

Pre WOD Push/split jerk 3-3-2-2-1-1 Workout of the Day Alternating quadruple tabata -jumping squats -squats -jumping lunges -lunges Score lowest interval of each movement