Pre WOD Push jerk 3-3-2-2-1-1 Workout of the Day 4 rounds for time 300 meter row 25 thrusters (#65/#45) 15 toes to barRead more

Pre WOD 20 minutes for quality :30 handstand hold :30 L-sit :30 bottom of squat :30 chin over bar hold Workout of the Day 12 minutes as many rounds as possible 6 kettlebell snatches (24kg/16kg) 9 box jumps (24″/20″) 12 goblet squats  Read more

Pre WOD Deadlift 6 X 3 Workout of the Day 10 minutes as many rounds as possible 10 power cleans (#135/#95) 10 burpees  Read more

Workout of the Day 3 rounds with a partner Partner 1: 10 burpees 20 box jumps (24″/20″) 30 jumping squats 40 walking lunge steps 200 meter run Partner 2: Front plank  Read more

Pre WOD Strict press 5 X 3 Workout of the Day 3 rounds 2:00 max calorie row 1:00 rest 2:00 AMRAP dumbbell weighted box step overs (2 X #40/#30)(24’/20″) 1:00 rest 2:00 AMRAP DB snatch (#40/#30)  Read more