Workout of the Day 8 rounds with a partner, 1 person working at a time 8 thrusters 8 toes to bar 8 lateral over the bar burpees Then.. 8 X 200 meter run, then… 8 rounds of… 8 thrusters 8 toes to bar 8 lateral over the bar burpees Post WOD 3 rounds :30 front plank :30 R side plank :30 L side plank :30 superman    Read more

Pre WOD 1 leg romanian deadlift 3 X 6 1 leg box squt 3 X 6 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Power snatch (#95/#65) Strict pullups  Read more

Workout of the Day 27 minutes as many reps as possible 9 calorie row 9 kettlebell swings (24kg/16kg) 9 abmat situps 15/15/15 21/21/21 27/27/27, etc………Read more

Pre WOD Bent over barbell row 5 X 7 Workout of the Day 5 rounds for time 12/8 calorie Assault bike 10 push press (#95/#65) 8 burpeesRead more

Pre WOD Every :90 for 12 minutes 1 power clean 1 hang squat clean Workout of the Day 5 rounds for time 6 deadlifts (#275/#195) 12 box jumps (24″/20″) 24 double undersRead more