Workout of the Day 20 minutes as many rounds as possible 200 meter run 20 kettlebell snatches (24kg/16kg) 20 knees to elbows 2 rope climbs (1 legless) Post WOD 3 rounds 1:00 front plank :30 flutter kick :30 restRead More

    Pre WOD Not for time 10-9-8-7-6-5-4-3-2-1 Strict press Strict pullups Workout of the Day 1 mile run for time  Read More

Pre WOD 1 leg weighted box squats 5 X 10 (5R/5L) Workout of the Day In 12 minutes climb as far up the ladder of burpees as possible 5 power snatches (#75/#55) 1 burpee 5 PS’s 2 burpees 5 PS’s 3 burpees 5/4, 5/6, etc….  Read More

Pre WOD Bench press 5-5-3-3-1-1 Workout of the Day For time 21-18-15-12-9-6-3 Weighted overhead walking lunge steps (#45/#25) Pullups V-upsRead More