Pre WOD On a 20:00 running clock, find your heaviest 3 rep clean and jerk Workout of the Day For time 21-18-15 Assault bike calories Hang power clean (#155/#105)Read more
Workout of the Day 2 rounds for time 10 Devil’s press (#50/#35) 400 run 31 DB sumo cleans 300 run 31 DB floor press 200 run 31 DB front squats 100 run 10 Devil’s press -2:00 rest between sets-Read more
Pre WOD 4 sets for quality :30 scap pushups 10/10 single leg glute bridge :30 handstand hold Workout of the Day 4 rounds for time 12 hang power cleans (athlete choice) 15 handstand pushups -1:00 rest between sets-Read more
Pre WOD On a 15:00 running clock, build to heavy 5 rep front squat Workout of the Day 150 wall ball shots for time *every minute on the minute including 0:00, complete 3-5 burpeesRead more
