Workout of the Day 4 rounds for quality 6 weighted pullups (#45/#25) 12 weighted good mornings (#95/#65) 18 GHD situps 200 meter DB carry (#50/#35) (1st 50m: 1 DB overhead / 1 front rack position 2nd 50m: same but switch arms 3rd 50m: farmers carry 4th 50m: both DB’s in front rack)Read More

Pre WOD Every 3 minutes on the minute for 15 minutes 5 Pendlay rows 10 DB pullovers 30 band pull aparts Workout of the Day 15 minutes as many rounds as possible 30/21 calorie row 15 kettlebell swings (24kg/16kg) 30 abmat situps 15 goblet squats RX+.. 32kg/24kg / 15 GHD situpsRead More