Workout of the Day For Time 800m Run100 Double Unders30 DB Farmer Lunges (50/35)15 DB Renegade Rows*400m Run75 Double Unders20 DB Farmer Lunges10 DB Renegade Rows200m Run50 Double Unders10 DB Farmer Lunges5 DB Renegade Rows *1 Rep= Push-Up + Row (R) + Row (L)Read more

Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch Workout of the Day “Witch Please” 13 rounds for time2 Hang Squat Snatch (135/95)4 Burpees Over Bar6 Pull-UpsRead more

Pre WOD Snatch 4 X 2 Workout of the Day 6 Rounds ON A 2:00 RUNNING CLOCK…18 Alt. DB Hang Power Snatch (50/35)12 Sit-UpsMax Plank Hold in Time Remaining… -Rest :30 b/t Sets-(Score is Shortest Time in Plank)Read more

Pre WOD Front squat 4 X 5 Workout of the Day 15:00 AMRAP 10 Pull-Ups5 Front Rack Lunge-Lunge-Squat (95/65)*10 Chest to Bars5 Burpee Box Crawl Overs** *1 Rep= Lunge (R) + Lunge (L) + Front Squat.Read more

Workout of the Day 25:00 EMOM MIN 1 – :45 Cardio ChoiceMIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy)MIN 3 – :45 Alt. KB Heel TapsMIN 4 – :45 Wall WalksMIN 5 – :45 DBL KB Hold* *KB Hold Options:FarmerOverheadMixedFront RackRead more