Workout of the Day 4 rounds for time 20 wall ball shots (#20/#14) 20 sumo deadlift high pulls (#75/#55) 20 box jumps (24″/20″) 20 push press (#75/#55) 20 calorie rowRead more

Pre WOD Every 3 minutes on the minute for 15 minutes 5 front squats Workout of the Day 5 rounds for time 20/15 calorie Assault bike 15 pushups 10 kettlebell swings (32kg/24kg)Read more

Pre WOD EMOM 0:00-3:00 3 power snatches EMOM 4:00-7:00 2 power snatches EMOM 7:00-10:00 1 power snatch Workout of the Day For time 40 overhead walking lunge steps (#45/#25) 4 rope climbs 30 OH walking lunge steps 3 rope climbs 20 OH walking lunge steps 2 rope climbs 10 OH walking lunge steps 1 rope climbRead more

Pre WOD Close grip bench press 5 X 10 Workout of the Day 15 minutes as many rounds as possible 10 DB thrusters (#50/#35) 50 double unders 10 burpeesRead more