Pre WOD Strict press 5-5-5 Push press 3-3-3 Workout of the Day 5 rounds 2:30 250/200 meter row AMRAP power cleans (#135/#95) :30 restRead more

Workout of the Day With a partner for time 800 meter run with medball (4 X 200) 30 partner medball over bar toss 60 med ball partner situps Then, 10 rounds of…… P1: 25 meter MB overhead lunge P2: 5 burpees Then… 60 med ball partner situps 30 partner medball over bar toss 800 meter run with medball (4 X 200)    Read more

Pre WOD “Bring Sally Up” Workout of the Day 14 minutes as many rounds as possible 12 hang DB split snatch (#70/#50) 48 double undersRead more

Pre WOD 5 rounds not for time 10 double DB bent over row 20 arm/leg raise front planks Workout of the Day For time 100 sandbag cleans (#105/#65) *every minute on the minute do 5 burpeesRead more

Workout of the Day 2001 seconds as many rounds as possible 9 overhead squats (#95/#65) 11 calorie Assault bike 9 pullups 11 calorie row 9 toes to bar 11 burpeesRead more