Pre WOD In 15 minutes, complete as many.. -hand release pushups -ring rows -russian twists (#45/#25) ..as possible Workout of the Day 18 minutes as many rounds as possible 300/250 meter row 15 kettlebell swings (24kg/16kg) 10 burpees  Read more

Workout of the Day 4 rounds for time 500 meter row 15 hand release pushups 400 meter run 15 knees to elbows    Read more

Pre WOD Bench press 3 X 6 Close grip bench press 3 X 6 Workout of the Day Every minute on the minute for 20 minutes Even: 9 bent over dumbbell rows (#50/#30) 6 DB hanging power cleans 3 DB push press Odd: 30 double unders  Read more

Pre WOD Thruster 5 X 3 Workout of the Day 18 minutes as many rounds as possible 5 ring dips 10 box jumps (24″/20″) 15/12 calorie row    Read more

Workout of the Day 20 minutes as many rounds as possible 20 med ball cleans (#20/#14) 200 meter run with med ball 20 overhead walking lunge with med ball Post WOD 200 partner medball situps    Read more