Workout of the Day 15 minutes as many rounds as possible 5 deadlifts (#275/#195) 10 wall ball shots (#20/#14) 30 double unders Post WOD 3 rounds 10 V-ups :30 hollow hold 1:00 front plank shoulder taps *rest 2:00 between roundsRead more

Workout of the Day For quality, not time 5-10-15-10-5 KB strict press Bent over BB row Ring dips Strict pullups Pushups Ring rowsRead more

Pre WOD Every minute on the minute for 12:00 Even: 3 front squats Odd: 6 back squats Workout of the Day For time 30-20-10 Assaault bike for cals Power snatch (#75/#55)(Rx+ #115/#85) Toes to bar  Read more

Workout of the Day Every minute on the minute for 20:00 Even: 15/10 calorie row Odd: 5 pullups / 10 pushups / 15 squats Post WOD 100 strict abmat situpsRead more

Workout of the Day 10 rounds :30 AMRAP DB thrusters (#50/#35) :30 rest :30 AMRAP burpees :30 restRead more