Workout of the Day 12:00 As Many Rounds As Possible 12 Sumo Deadlift High Pull (95/65)12 Strict Ring or Box Dips100m Run* *Run increases by 100m each round. 100m, 200m, 300m etc… Post WOD 4 sets for quality 12/12 Single Leg DB Glute Bridge (Athlete Choice)12 Barbell Bent Over Row (Athlete Choice)12 Barbell Rollouts –Rest as needed between sets-Read more

Workout of the Day Half “Murph” For time 800 meter run50 pullups100 pushups150 squats800 meter runRead more

Workout of the Day For time 100 Double UndersImmediately Into…25-20-15-10-5Handstand Push-Ups10-20-30-40-50Sit-UpsImmediately Into…100 Double UndersRead more

Workout of the Day 3 rounds for quality 6:00 AMRAP10 DB Floor Press (50/35)8 Strict Pull-Ups6 Sumo Deadlifts (Athlete Choice, Heavy) -Rest 2:00 between rounds- Post WOD 100 Single DB Glute BridgesRead more

Workout of the Day “Ava” 20:53 as many rounds as possible 400m Run21 Ground to Overhead (95/65) Post WOD 3 sets for quality 20 Empty Barbell Curls20 Supinated Bent Over Rows -Rest 1:30 between sets-Read more