Pre WOD Bench Press 1 X 5 @ 40% 1 X 5 @ 50% 1 X 5 @ 60% *based off 90% of 1RM Workout of the Day 16:00 AMRAP 10/10 Single Arm DB Deficit Push-Up20 Box Jumps (24/20)30 Slam Balls (30/20)Read more

Workout of the Day For Time 100-75-50-25Double Unders60-50-40-30Cal Row40-30-20-10Alt. V-Ups20-15-10-5DB Thrusters (35/20)Read more

Workout of the Day 3 Rounds 7:00 AMRAP**14 Box Jump Overs (24/20)7 Ring Dips14 Single DB Alt. Overhead Lunges (50/35)*7 Hand Release Push-Ups *Switch hand holding DB as needed.-Rest 1:30 b/t Sets-**Pick up where you left off in each AMRAPRead more

Pre WOD Back squat 1 X 5 @75% 1 X 3 @ 85% 1 X 1+ @ 95% *based off 90% of 1RM**add 5-10 lbs Workout of the Day EMOM For 15:00 MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*MIN 2 – 25 Slam Balls (30/20)|(20/10)MIN 3 – :45 Max Sit-Ups (Score is Total Sit-Ups)Read more

Pre WOD On a 12:00 running clock build to a moderate 3 rep ground to overhead Workout of the Day 10 rounds for time 8 Ground to Overhead (95/65)10 Bar Facing BurpeesRead more