Pre WOD Pause bench press 5 X 5 Workout of the Day 4 rounds 1:00 AMRAP DB deadlifts (#50/#35) 1:00 max cal Assault bike 1:00 AMRAP burpee box jumps (24’/20′)  Read more

Pre WOD Bent over barbell row 5 X 7 Workout of the Day For time 21 squat snatches (#75/#55) 42 pushups 15 squat snatches 30 pushups 9 squat snatches 18 pushupsRead more

Pre WOD Alternating kettlebell push press 5 X 10 Workout of the Day 4 rounds for time 200 meter run 15 power cleans (#135/#95) 200 meter run 15 pullupsRead more

Workout of the Day 5 rounds for time 25 wall ball shots (#20/#14) 20/15 calorie Assault bike 15 box jumps (24″/20″) 10 pullupsRead more

Workout of the Day For time 911 meter row 110 sandbag weighted step ups (#40) 343 meter run 2001 meter Assault bike “Hero” version… 2 roundsRead more