Pre WOD 4 rounds, not for time Workout of the Day Wednesday 10 minutes as many rounds as possible 5 strict pullups 5 push press (#95/#65) 10 lateral jumps over barbell (over and back=1)Read more

Pre WOD 5 rounds not for time Workout of the Day Tuesday 5 rounds 4:00 500/400 meter row AMRAP turkish get ups (20kg/12kg) 1:00 restRead more

Workout of the Day Monday 14 minutes as any rounds as possible 7 dumbbell bent over row (#50/#30) 7 dumbbell hang power clean 7 dumbbell push pressRead more

Workout of the Day Saturday With a partner, complete for time/reps, both partners working at the same time. Switch movements as necessary 2000 meter row/amrap wall ball shots (#20/#14)(10’/9′) 2:00 rest 1000 single unders/amrap kettlebell swings (24kg/16kg) 2:00 rest 100 burpees/amrap dumbbell power cleans (#30/#20)   Score is time in seconds to complete each interval minus total reps completed by both teammates  Read more

Pre WOD Not for time, partition reps as necessary Workout of the Day Friday 18 minutes as many rounds as possible 6 weighted lunge steps (#95/#65) alternate legs (L+R=2) 9 pullups 12 burpeesRead more