Pre WOD Every 3 minutes for 15 minutes 5 back squats 10 jumping squats Jumping squats immediately following back squats, as explosive and high as possible Workout of the Day 12 minutes as many rounds as possible 6 med ball burpees (#20/#14) 12 MB overhead walking lunges 18 MB russian twistsRead more

Workout of the Day With a partner for time 21-18-15-12-9-6-3 10 meter shuttle sprints Hang clean and jerk (#115/#75)    Read more

Pre WOD Push press 5 X 5 Workout of the Day 3 rounds for time 10 deadlifts (#225/#155) 20 cal row 30 abmat situps 40 double undersRead more

Pre WOD Bulgarian split squat 5 X 10 (5R/5L) Workout of the Day 5 rounds for time 6 power cleans (#185/#125) 9 ring pushups 12 toes to barRead more

Pre WOD Every minute on the minute for 12 minutes Even: 5 strict pullups Odd: 5 dumbbell thrusters Workout of the Day 10 minutes as many rounds as possible 10 power snatch (#75/#55) 10 burpeesRead more