Pre WOD Snatch grip DL done only to above knee position (start of second pull ) Goal is to maintain consistant back angle throughout movementRead More

Pre WOD Complete plank hold interval after each set of bench press 10 burpee penalty for broken plank hold  Read More

Pre WOD 5 rounds, not for time, alternating movements Weighted step ups are performed with a barbell held in front rack position. All seven reps are completed with one leg before switching to other leg, AHAP  Read More

Pre WOD Alternating tabata pushups and bar hangRead More

Pre WOD Burgener warmup, then… Every minute on the minute for 12 minutes complete:Read More

Pre WOD 5 rounds for quality:Read More

Pre WOD Alternate sets of press and L-Chin ups (palms facing) If athletes are not capable of L-Chin ups, perform regular chinups, assist as necessaryRead More

Workout of the Day Christine 3 rounds for time 500m Row 12 bodyweight DL 21 Box Jumps (20″)Read More

Pre WOD Double tabata Sit ups Plank holdRead More