Pre WOD Every 2:30 for 6 sets Front squat 7-5-3-7-5-3 *second set of 7/5/3 should be heavier than first Workout of the Day For time 30-20-10* Front Squats (135/95) Kettlebell Swings (53/35) *400 meter run after each set  Read More

Pre WOD Every minute on the minute for 10:00 5 hang power snatch Workout of the Day 12:00 as many rounds as possible 6 Bar Facing Burpees 8 Hang Power Snatch (95/65) 10/8 Cal Bike    Read More