Pre WOD asdasdasdasdasdasd 1 Arm Kettlebell Row1 1 Arm Kettlebell Row1 Plank Hold1 Workout of the Day For time 3 rounds 21/15 calorie row 15 wall ball shots (#20/#14)(10’/9′) 9 kettlebell swings (32kg/24kg) 2:00 rest 3 rounds 21 10 meter shuttle sprints 15 box jumps (24″/20″) 9 man makers (#30/#20) Post WOD 100 AB mat...Read More

Pre WOD Weighted Overhead Step Ups6 X 6 (3R/3L) Workout of the Day 4/17/2015 3 rounds for time 30/20 calories row 30 deadlifts (#135/#85) 30 wall ball shots (#20/#14)(10’/9′)Read More