Pre WOD 3 rounds for quality 5-7 Tempo Strict Pull-Ups (3111)*2-4 Slow Wall Walks Workout of the Day “Cindy” 20 Minute AMRAP:5 Pullups10 Pushups15 Squats OR….. “Mary” AMRAP 20 Minutes:5 Handstand Push-ups10 1-legged Squats15 Pull-upsRead More

Workout of the Day For Time 24 Single DB Box Step-Up (24/20)*50 Alt. DB Snatch (50/35)24 Single DB Box Step-Up *DB Can be held anyway above the waist. Post WOD For quality 10 Alt. DB Turkish Get-Ups (Athlete Choice)*30 DB Slides10 Alt. DB Turkish Get-UpsRead More

Workout of the Day “Rannie” For time 50-40-30-20-10*Double UndersSit-ups** *400m Run After Each Full Round**GHD OptionalRead More