Workout of the Day For time 72/58 Cal Bike48 Toes to Bar24 Renegade Row (50/35)12 Burpee Bar Muscle-Ups or burpee pullupsRead more

Pre WOD Bulgarian split squat 4X12 Workout of the Day 14:00 as many rounds as possible 15 Wall Balls (20/14)10 Hang Power Clean (115/75)5/5 Front Rack Lunge* *Perform all 5 reps on the Left side then 5 reps on the Right sideRead more

Workout of the Day 20:00 as many rounds as possible 8 Pull-Ups100m Run8 Burpee to Plate100m Run8 DB Push Press (50/35)100m Run Post WOD 3 sets for quality 8/8 Half Kneeling Plate Around the World16 Plate Ground to Overhead:30 Plate Gun Hold -Rest as needed between sets-Read more

Pre WOD Muscle up skill work Workout of the Day 3 Rounds For Time 5 Ring Muscle-Ups15 Hang Power Snatch (95/65)500/400m RowRead more

Workout of the Day 5 Rounds For Time 400m Run20 Slam Balls (30/20)20 Slam Ball Walking Lunges* *Slam Ball held in a bear hug Post WOD 100 abmat situps 100 russin twistsRead more