Workout of the Day Every minute on the minute for 16 minutes Even: 3 Curtis P’s Odd: 5-10 ring rows Post WOD 4 X 50 meter banded partner sprints    Read more

Pre WOD 5 rounds not for time 14 one arm dumbbell rows (7R/7L) 10-15 GHD situps Workout of the Day 10 rounds for time 15 deadlifts (#135/#95) 15 ring pushups    Read more

Pre WOD Every 2:00 for 14 minutes 2 power cleans Workout of the Day 5 rounds for time 200 meter run with med ball (#20/#14) 15 wall ball shots 10 pullupsRead more

Pre WOD Every 3 minutes for 15 minutes 1st min: 5 bench press 2nd min: 50 flutter kicks (L+R=1) 3rd min: rest Workout of the Day For time: 50-40-30-20-10 Calorie row Overhead weighted walking lunge step (#45/#25)  Read more

Pre WOD Every 3 minutes on the minute.. 5 back squats Workout of the Day 5 rounds for time 15 DB bench press (#50/#30) 200 meter run 15 DB power cleans 200 meter runRead more