Pre WOD Deadlift 1 X 6 @ 70% 1 X 4 @ 75% 1 X 2 @ 80% Workout of the Day 4 rounds 3:00 as many rounds as possible 12 deadlifts (#185/#135) 24 situps -1:00 rest between rounds- *start each AMRAP where you left offRead more

Pre WOD 500 meter row for time Workout of the Day 10 rounds for time 3 bar muscle ups or strict pullups 6 burpees to plate 9 KB swings (24kg/16kg)Read more

Pre WOD Back squat 1 X 6 @ 70% of 2RM 1 X 4 @ 75% 1 X 6 @ 80% Workout of the Day 2:00 max wall ball shots (#20/#14) :30 rest 2:00 max 10 meter shuttle sprints :30 rest 2:00 1 minute max WB shots/1 minute max 10 M shuttle sprints :30 rest 2:00 max 10 meter shuttle sprints 2:00 max wall ball shotsRead more

Workout of the Day For time 50 DB push press (35/20) 25 DB renegade rows 50 box jump overs (20″) 25 DB renegade rows 50 DB push press Post WOD 3 sets for quality 8-12 tricep kickbacks 8-12 single DB skull crushers Max banded tricep extensionsRead more

Pre WOD Deadlift 1 X 2 @ 80% of 2 RM 1 X 2 @ 85-90% 1 X 2+ @ 95% Workout of the Day 4 rounds for quality 10 unbroken “library” deadlifts (athlete choice) 15 strict ring dips (:01 pause at top) 10 strict toes to barRead more