Pre WOD 10:00 practice handstand hold or handstand walk Workout of the Day For time “Rannie” 50-40-30-20-10*Double UndersSit-ups** *400m Run After Each Full Round**GHD OptionalRead More

Workout of the Day 3 sets for quality 1000/800m Row5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy)20/20 Single Arm KB or DB HollowBody Flutter Kicks25 Plate Ground to Overhead (45/35) -Rest 2:00 between sets- Post WOD 4 rounds for time 100m Shuttle Run (25m Increments)30 Russian Twists (Weighted Optional)Read More