Workout of the Day For time 40 wall ball shots 400 run 20 strict pullups 400 run 60 burpees 400 run 20 strict pullups 400 run 40 WB shotsRead more

Pre WOD Pause bench press (:02 pause with bar on chest) 5 X 8 Workout of the Day 6 rounds :30 AMRAP double kettlebell squat cleans (24kg/16kg) :30 AMRAP double KB bent over row :30 AMRAP ring dips 1:00 restRead more

Workout of the Day 24:00 as many rounds as possible 100 meter bear hug sandbag carry (#120/#85) 15 burpees 20/15 calorie bike  Read more

Pre WOD Alternating double tabata -barbell tricep extension -barbell curl *bar may not be set down Workout of the Day Every 4:00 for 24:00 100 meter farmers carry (32kg/24kg) 50 double unders AMRAP pullupsRead more

Pre WOD  4 rounds, not for time 7 weighted good mornings :30 hollow rock Workout of the Day 5 rounds 1:00 AMRAP wall ball shots (#20/#14)(RX+ #30/#20) 1:00 AMRAP hang power snatch (#75/#55)(RX+ #95/#75) 1:00 bike for max calories 1:00 restRead more