Pre WOD Every minute on the minute for 10 minutes -snatch pull -snatch high pull -snatch Workout of the Day 7 rounds as many reps as possible 2:00 3 deadlifts (BW) 6 burpees 1:00 rest    Read More

Workout of the Day 5 rounds 3:00 300/250 meter row AMRAP bench press (#135/#95) Post WOD 40 barbell rolloutsRead More

Pre WOD Every minute on the minute for 12  minutes Even: 2 power cleans Odd: 5-10 strict pullups Workout of the Day 20 minutes AMRAP 10 DB thrusters (#50/#35) 10 ring rows 200 meter runRead More

Pre WOD Weighted front rack lunge 5 X 10 Workout of the Day 6 rounds 3:00 30 double unders 15/12 cal row 10 dumbbell hang power cleans (#40/#30) Post fastest and slowest roundRead More