Pre WOD 5 rounds, not for time Workout of the Day Tuesday 10 minutes as many rounds as possible 10 hanging power cleans (#95/#65) 10 lateral over bar burpees 10 jumping squats with med ball (#20/#14)  Read more

Workout of the Day Monday 14 minutes as many rounds as possible 7 dumbbell snatch R arm (#50/#30) 7 pullups (chest to bar) 7 DB snatch L arm 7 box jumps (30″/24″)  Read more

Pre WOD 5 rounds ME strict pullups 1:00 plank hold Workout of the Day Saturday In teams of 4, complete 3 rounds of the following 1:00 amrap lateral jumps 1:00 amrap kettlebell swings (24kg/16kg 1:00 row for max meters 1:00 amrap abmat situps 1:00 amrap wall ball shotsRead more

Workout of the Day Friday 18 minutes as many rounds as possible 6 overhead weighted kettlebell step ups (20kg/12kg)(3R arm/3L arm) 12 burpees 24 double undersRead more

Pre WOD 5 rounds, not for time Workout of the Day Thursday 5 rounds 2:00 10 power snatches (#95/#65) Row for max calories 1:00 rest Score=total caloriesRead more