Pre WOD 4 rounds for quality 10 weighted good mornings 10 barbell weighted situps Workout of the Day 3 rounds 5:00 AMRAP 5 DB squat clean thrusters (#50/#35) 10 pullups 2:00 restRead more

Workout of the Day 10 rounds :30 AMRAP toes to bar :30 rest :30 AMRAP dips :30 rest :30 AMRAP deadlifts (BW) :30 rest :30 AMRAP handstand pushups :30 rest  Read more

Pre WOD Dumbbell snatch 12-10-8-6-4-2 Workout of the Day “Annie” 50-40-30-20-10 Double unders Sit upsRead more

Workout of the Day Every minute on the minute for 30 minutes 1st minute: 5 back squats 2nd minute: 5 strict press 3rd minute: 5 weighted pullups  Read more

Pre WOD Every 2 minutes on the minute for 14 minutes -power clean -hang power clean -hang squat clean and jerk Workout of the Day 4 rounds :40 row for max calories :20 rest :40 AMRAP jumping squats :20 rest :40 AMRAP 10 meter shuttle sprints :20 rest  Read more