Pre WOD 5 rounds, not for time 10 dumbbell pullovers 10 weighted back extensions   Workout of the Day 12 minutes as many rounds as possible 4 split snatch (#95/#65) 8 knees to elbows 12 kettlebell swings (32kg/24kg) (russian)  Read more

Pre WOD In 15 minutes, complete as many hand release pushups as possible Every break, complete 5 strict pullups Workout of the Day 5 rounds 3:00 400 meter run AMRAP deadlifts (#225/#155) 1:00 rest  Read more

Pre WOD 5 rounds, not for time 10 bent over dumbbell rows (10R/10L) 20 hollow rocks Workout of the Day For time 21-18-15-12-9-6-3 Calorie row Kettlebell swings (32kg/24kg) Do 30 double unders between each roundRead more

Workout of the Day With a partner, complete as many reps as possible in 30 minutes One partner works while the other runs 400 meter run/wall ball shots 400 meter run/double unders 400 meter run/box jumps 400 meter run/kettlebell swings 400 meter run burpees      Read more

Pre WOD Back squat 5-5-3-3-1-1 Workout of the Day 5 rounds 1:00 AMRAP ring dips 1:00 AMRAP dumbell snatch (athlete chooses weight) 1:00 russian twists (#45/#25) 1:00 rest  Read more