Workout of the Day For time 250 meter row 10 dumbbell bench press (#50/#30) 500 meter row 20 DB BP 750 meter row 30 DB BP 1000 meter row 40 DB BP Post WOD Alternating double tabata -med ball russian twist -double med ball front plankRead more

Workout of the Day 25 minutes as many rounds as possible 200 meter run 2 rope climbs (1 legless, 1 with legs) 10 box jumps (24″/20″) Post WOD Accumulate 2:00 in an L-sit positionRead more

Pre WOD Every minute on the minute for 15 minutes 1st min: 5 romanian deadlifts 2nd min: 10 weighted situps (#45/#25) 3rd min: rest Workout of the Day Every minute on the minute for 14 minutes 9 bent over dumbbell rows 6 hang DB power cleans 3 DB push press Use and post heaviest weight which allows you to maintain pace with clockRead more

Pre WOD Every 2 minutes on  the minute for 14 minutes 3 back squats Workout of the Day 4 rounds, as many reps as possible 1:00 sumo deadlift high pull (#75/#55) 1:00 wall ball shots (#20/#14) 1:00 burpees 1:00 restRead more