Pre WOD Back squat 5-5-5-5 Tempo (1111) Workout of the Day For time 12-10-8 Strict Pull-ups Thrusters (95/65) -2:00 Rest 12-10-8 Strict Pull-ups Thrusters      Read more

Pre WOD Bench press 5-5-5-5 Tempo (1111) Workout of the Day For time 50 Tuck-ups 400m Run 30/25 Cal Row 20 DB Renegade Rows (35/25) 30/25 Cal Row 400m Run 50 Tuck-upsRead more

Pre WOD Deadlift 5-5-5-5 Tempo (1111) Workout of the Day 13:00 as many rounds as possible 12/10 Cal Bike 10 Deadlifts (155/115) 10 Slam Balls (30/20) 12/10 Cal Bike 10 Deadlifts 10 BurpeesRead more

Pre WOD 7:00 AMRAP 10-20-30 mountain climbers 10-10-10 alternating sit throughs 10-10-10 abmat situps Workout of the Day Every minute on the minute for 24:00 1st min: max effort cardio of choice 2nd min: max double DB skier swings 3rd min: max alternating V-ups 4th min: restRead more

Pre WOD Bench press 5-5-5 Tempo (2111) Workout of the Day 5:00 as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 7 hand release pushups -1:00 rest- 6:00 as many rounds as possible 30 double unders 15 wall ball shots (#20/#14) 7 hand release pushups  Read more