Pre WOD 4 rounds for quality 3 wall walks 10-15 GHD situps Workout of the Day For time 800 meter run 80 double unders 40 kettlebell swings (24kg/16kg) 400 meter run 40 double unders 20 KB swings 200 meter run 20 DU’s 10 KB swingsRead more

Workout of the Day Every 2 minutes on the minute for 20 minutes 9 bent over barbell rows (AHAP) 6 hang power cleans 3 push press Post weight used Post WOD Death by wall ballRead more

Pre WOD Close grip bench press 5 X 5 Workout of the Day For time 21-15-9 Hang dumbbell squat cleans (#50/#30) Box jumps (30″/24″)  Read more

Pre WOD Back squat 10-10-10-10 Workout of the Day 12 minutes as many rounds possible 3 power snatch (athlete coice) 30 double unders  Read more

Workout of the Day Every minute on the minute for 15 minutes 1st min: 5 deadlifts 2nd min: 15 V-ups 3rd min: rest Post WOD 8 x 50 meter sprintsRead more