Workout of the Day 18:00 as many rounds as possible 20/15 Cal Bike10 Chest to Bar Pull-Ups20 DBL DB Suitcase Lunge (50/35)10 Chest to Bar Pull-UpsRead more

Pre WOD On a 20:00 running clock find a 2 rep max deadlift Workout of the Day For time 27-21-15-9 Deadlift (#225/#155) Calorie rowRead more

Workout of the Day For time 5 rounds250/200 meter row10 DB bench press (#50/#35)10 KB swings (32kg/24kg) -2:00 rest- 5 rounds250/200 meter row10 alternating DB snathes (#50/#35)10 ring rows Post WOD 3 rounds for quality 30 banded pull aparts30 banded tricep extensions30 banded hammer curlsRead more

Workout of the Day For time 60 squats 60/45 calorie bike 60 squats 60 DB weighted step ups (#50/#35)(24″/20″)Read more

Pre WOD Strict press 1 x 6 @ 70% 1 X 4 @ 75% 1 X 6 @ 85% Workout of the Day Every minute on the minute for 20:00 1st min: max push press (#135/#95) 2nd min: max cal row 3rd min: max double unders 4th minute: restRead more