Pre WOD Every minute on the minute for 8 minutes 1 power snatch 1 hang power snatch Workout of the Day Every 3:00 for 18:00 5 deadlifts (#275/#185) 200 meter run Even minutes: AMRAP dumbbell thrusters (#30/#20) Odd minutes: AMRAP ring rows Score total thrusters plus ring rows  Read more

Pre WOD 4 rounds not for time 5 weighted good mornings 10 dumbbell pullovers Workout of the Day 6 rounds  :30 amrap dumbbell hanging power cleans (#40/#25) :30 rest :30 amrap double unders :30 rest :30 amrap weighted DB step overs :30 rest  Read more

Pre WOD Push press 5 X 5 Workout of the Day 20 minutes as many rounds as possible 400 meter run 10 power cleans (#135/#95) 10 box jumps (24″/20″)      Read more

Pre WOD Every 2 minutes for 10 minutes 5 strict pullups (assisted, BW, or weighted) 10 bent over kettlebell rows Workout of the Day Alternating tabata -jumping lunges -russian kettlebell swings (32kg/24kg) -burpees -abmat situps Add lowest interval of each movement together for score  Read more

Pre WOD Bench press 10-8-6-4-2 Workout of the Day 3 rounds for time 30 calorie row 30 wall ball shots (#20/#14)(10’/9′) 30 deadlifts (#135/#95)  Read more