Workout of the Day For time 1K row 50 wall ball shots (#20/#14) 800 M row 40 WB shots 600 M row 30 WB shots 400 M row 20 WB shots 200 M row 10 WB shotsRead More

Pre WOD Every 2 minutes for 14 minutes 1 clean pull 1 power clean 1 squat clean Workout of the Day 12 minutes as many rounds as possible 3 muscle ups 6 dumbbell thrusters (#50/#30) 9 burpeesRead More

Pre WOD Bench press 5 X 5 Workout of the Day 16 minutes as many rounds as possible 30 calorie row 60 double unders 30 weighted overhead walking lunge steps (#45/#25)  Read More