Pre WOD Every minute on the minute for 6:00 10 hand release pushups Max reps shoulder taps Workout of the Day Every minute on the minute for 24:00 1st min: cardio of choice 2nd min: weighted russian tists 3rd min: DB renegade rows 4th min: burpeesRead More

Pre WOD Every 2:00 for 6 sets Push press 6-4-2-6-4-2 *second set of 6/4/2 heavier than first set of 6/4/2 Workout of the Day 8 rounds of each. :20 on / :10 off  Tabata push press (#75/#55) 1:00 rest Tabata slam balls (#30/#20) 1:00 rest Tabata hollow rocks  Read More