Pre WOD Every minute on the minute for 14 minutes Even: 7 ring dips Odd: 7 Pendlay rows Workout of the Day 4 rounds for time 50 double unders 25 calorie row 400 meter runRead more

Pre WOD Every 3:00 for 15 minutes 7 front squats Workout of the Day 4 rounds as many rounds as possible 1:00 box jumps (24″/20″) 1:00 kettlebell swings (24kg/16kg) 1:00 abmat situps 1:00 restRead more

Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day 18 minutes as many rounds as possible 18 calorie row 15 wall ball shots (#20/#14) 12 DB snatches (#50/#35) 9 toes to barRead more

Pre WOD Every minute on the minute for 15 minutes 1st min: 3 deadlifts 2nd min: 5-10 strict toes to bar 3rd min: rest Workout of the Day 20 minutes as many rounds as possible 10 thrusters (#95/#65) 10 strict pullupsRead more

Workout of the Day 3 rounds 3:00 400 meter run AMRAP sandbag high pull (#70/#55) 1:00 rest 3:00 400 meter run AMRAP sandbag lunges 1:00 rest 3:00 400 meter run AMRAP sandbag shoulder to shoulder 1:00 restRead more