Pre WOD Every 2:30 for 4 sets 5 bench press Workout of the Day Every 2:00 for 12:00 200m Run Max Man Makers (35/25) w/ remainder of timeRead more

Pre WOD Every 2:30 for 4 sets 10 DB tricep kickbacks 10 DB front delt raises 10 DB hammer curls Workout of the Day For time 50 slam balls (#30/#20) 50/40 calorie bike 800 run 50/40 calorie bike 50 slam balls  Read more

Pre WOD Every 2:30 for 4 sets Bench press 6-6-6-6 Workout of the Day Every minute on the minute for 12:00 1st min: 15 DB hang power cleans (#50/#35) 2nd min: 15 pullups 3rd min: 12 DB front rack lunges  Read more

Pre WOD Every 2:30 for 6 sets Deadlift 7-5-3-7-5-3 *second set of 7/5/3 heavier than first Workout of the Day 6:00 as many rounds as possible 2,4,6 and so on… Deadlifts (135/95) Wall Ball (20/14) Down ups -2:00 Rest- 6:00 as many rounds as possible 2,4,6 and so on… Deadlifts (135/95) Wall Ball (20/14) Down upsRead more

Pre WOD Every 2:00 for 6 sets Push press 7-5-3-7-5-3 *second set of 7/5/3 heavier than first set of 7/5/3 Workout of the Day Every 3:00 for  15:00 10 Push Press (115/75) 15 Push-ups 20 Box Jump Overs (20)Read more