WOD

Pre WOD Thruster 3-3-3-3 *Start Moderate, build to Moderate-Heavy.After each working set, perform 4-7 Strict Pull-Ups. Workout of the Day “Fran” For time 21-15-9 Thrusters... Read More

Workout of the Day 4 Rounds For Time 20 Alt. DB Hang Split Snatch (50/35)15 Burpees Over DB400m Run or 500/400m row Post WOD 100m... Read More

Pre WOD On a 20:00 running clock, build to a heavy 5 rep touch and go deadlift Workout of the Day 15:00 AMRAP 30 Box... Read More

Workout of the Day “12 Days Of Christmas” 1 rope climb2 DL’s 275/1853 Devils Press 50/354 burpees5 C2B pullups6 KB swings (32kg/24/kg)7 WB shots 20/148... Read More