WOD

Pre WOD 3 sets for quality :30 Handstand Hold3 Strict HSPU Lowers (:03 Descent)10 Slow Narrow Stance Air Squat Workout of the Day 20:00 AMRAP... Read More

Pre WOD On a 15:00 running clock….8-8-6-6*Strict Pull-Ups or Strict Chest to Bar Pull-Ups *Superset with 3-5 reps of Deadlift…starting moderate and building to heavier... Read More

Pre WOD Overhead squat 4 X 6 Workout of the Day “The Assignment” For time21-15-9Overhead Squat (95/65) *500/400m Row after each full set.

Workout of the Day 2021 seconds as many rounds as possible 20/15 cal row 21 wall ball shots 20/15 cal row 21 sumo deadlift high... Read More

Pre WOD Bench press 12-10-8-6 Workout of the Day 2 rounds 8:00 AMRAP10 Double Unders*15 Slam Balls (20/10)10 Hand Release Push-Ups -Rest 2:00 b/t rounds-... Read More