Pre WOD Alternate movements If ME chinups exceeds 10, add weightRead More

Pre WOD Double alternating tabata Russian twist with med ball Front plankRead More

Pre WOD 500 meter row for time, then.. Alternate following movements as necessary until completion: Workout of the Day Annie For Time: 50-40-30-20-10 Double Under Sit-upsRead More

Pre WOD Weighted step ups – 5 X 5  AHAP Couch stretch – :30/leg between sets of step upsRead More

Pre WOD 4 rounds for quality:Read More