Workout of the Day Saturday With a partner, complete for max reps and calories, Both teammates always working, switch as necessary. 5:00 row for calories/amrap wal ball shots (#20/#14) 2:00 rest 5:00 row for cal/amrap box jumps (24″/20″) 2:00 rest 5:00 row for cal/amrap deadlifts (#135/#85) 2:00 rest 5:00 row for cal/amrap med ball burpee pushups 2:00 rest 5:00 row for cal/dumbbell snatch (#40/#25)  Read more

Pre WOD 5 rounds, not for time Workout of the Day Helen 3 rounds for time: 400 meter run 21 KB Swings (24kg/16kg) 12 Pull-upsRead more

Pre WOD Partition as nescessary Workout of the Day Thursday Climb as far up the ladder as possible in 12 minutes  1 squat clean (#135/#85) 10 double unders 2 SC’s 20 DU’s 3 SC’s 30 DU’s 4/40, 5/50 etc…….Read more

Workout of the Day Wednesday 25 minutes as many rounds as possible 20 calorie row 10 burpees 20 weighted overhead walking lunge steps (#45/#25) 10 box jumps (24″/20″)Read more

Pre WOD Partition in any manner Workout of the Day Tuesday 3 rounds for time 30 wall ball shots (#20/#14)(10’/9′) 15 deadlifts (#225/#155) 30 abmat situpsRead more