Pre WOD Accumulate 2:00 in each of the following positions -weighted back extension static hold -L-sit -chin over bar hold Workout of the Day 10 minutes as many rounds as possible 30 double unders 15 power snatches (#75/#55)Read more

Pre WOD Kettlebell Z press 5 X 7 Workout of the Day 4 rounds 1:00 AMRAP double KB front rack lunge 1:00 AMRAP burpees 1:00 max 10 meter farmers carry (32kg/24kg) 1:00 rest  Read more

Pre WOD Back squat 5 X 5 Workout of the Day 12 minutes as many rounds as possible 250/200 meter row 20 wall ball shots (#20/#14)  Read more

Workout of the Day With a partner for time 5 rounds of… 15 kettlebell swings (32kg/24kg) 15 box jumps (24″/20″) 15 calorie row 225 double unders 3 rounds of… 30 KB swings 30 BJ’s 30 cal row 1 rounds of… 60 KB swings 60 BJ’s 60 calorie rowRead more

Workout of the Day 20 minutes as many rounds as possible 30 DB hang clean and jerks (#50/#35) 25/28 calories on Assault bike 20 lateral over the bar burpees 15 deadlifts (#245/#165)  Read more