Workout of the Day For time 40-30-20-10 Cal bike Walking lunges Ring rows Abmat situps  Read more

Pre WOD In 15:00, build to a heavy complex of… 1 snatch grip deadlift + 1 hang power snatch + 1 power snatch Workout of the Day 10:00 as many rounds as possible 6 power snatches (#135/#95) 6 bar muscle ups  Read more

Pre WOD 3 sets for quality 5 Tempo Overhead Squat (3131) (45/35) 10 Alt. Cossack Squat Workout of the Day 4 rounds for quality 10/10 Bulgarian Split Squats (53/35) 1:00 Crossbody Hold (:30 each side) 10 DBL KB Tempo Front Squats (30X1) 1:00 DBL KB Front Rack Hold -Rest 1:00 between rounds-  Read more

Workout of the Day Every minute on the minute for 24:00 1st min: 250/200 meter row 2nd min: AMRAP ring dips 3rd min: AMRAP burpee box climb overs (30″/24″)  Read more

Workkout of the Day For time 21-18-15-12 Hang Clean and Jerks (115/75) Pull-Ups  Read more