Pre WOD Turkish get ups 5 X 4 (2R/2L) Workout of the Day 6 rounds 3:00 20/15 calorie row, then AMRAP 4 lateral burpees over parallette 8 jumping lunges 12 kettlebell swings (24kg/16 kg 1:00 rest  Read More

Pre WOD Single leg deadlift 5 X 10 (5R/5L) (alternate legs) Workout of the Day 10 rounds for time 5 clapping pushups 10 dumbbell snatches (#50/#30) 20 double unders    Read More

Workout of the Day 3 rounds for time with a partner 10 burpees over partner holding front plank position 15 wall ball shots while partner holds superman position 20 kettlebell swings while partner hold handstand position  Read More

Pre Wod Back squat 5 X 3 Workout of the Day For time: 42 med ball cleans (#20/#14) 21 dumbbell bench press (#50/#30) 30 MB cleans 15 DB BP 18 MB cleans 9 DB BP  Read More