Pre WOD Every 2 minutes on the minute for 14 minutes 5 front squats Workout of the Day 20 minutes as many rounds as possible 10 KB front rack lunges (24kg/16kg) 10 pullups 100 meter overhead KB carryRead more

Pre WOD Bench press 7-7-5-5-3-3-1-1 Workout of the Day 3 rounds for time 21 calorie row 15 toes to bar 9 power snatch (#115/#85)Read more

Pre WOD Sumo deadlift 7 X 3 Workout of the Day 150 wall ball shots for time (#20/#14) *every break perform 10 pullupsRead more

Pre WOD 1  mile run for time OR 2K row for time Workout of the Day “Grace” 30 clean and jerks for time (#135/#95)Read more

Pre WOD KB banded strict press 5 X 7 Workout of the Day “Death by DB squat clean” 20 minutes as many reps as possible 1st min: 1 DB squat clean (#50/#35) 2nd min: 2 DB squat cleans 3/3, 4/4, etc….. * once you can no longer complete the required number of reps, return to 1 rep and begin climbing again  Read more