Pre WOD Back squat 6 X 3 Workout of the Day For time 1000 meter row, then 3 rounds of… 50 double unders 15 burpees Then.. 800 meter runRead More

Pre WOD Accumulate 2:00 in each of the following positions -Handstand -chin over bar -2 point plank -ring support Workout of the Day For time 50 deadlifts (#225/#185) EMOM 5 box jumps (30″/24″) Start first minute with box jumpsRead More

Pre WOD Close grip bench press 5 X 7 Workout of the Day Every minute on the minute for 20 minutes Even: 15 pulls on rower for max calories Odd: 10 wall ball shots (#20/#14)(10’/9′) Score total calories acumulatedRead More