Pre WOD 5 rounds for quality Workout of the Day Monday For time 400 meter run or 500 meter row 40 pullups 400 meter run or 500 meter row 40 situps 400 meter run or 500 meter row 40 pushups 400 meter run or 500 meter row 40 squatsRead more

Workout of the Day Saturday 20 minutes as many rounds as possible Suicide sprint (10m/20m/30m) 20 overhead walking lunge steps (#45/#25) 15 kettlebell sumo deadlift high pulls (24kg/16kg) 10 shoot throughs 5 knees to elbowsRead more

Workout of the Day Friday 18 minutes as many rounds as possible 5 pullups 10 box jumps (24″/20″) 15 abmat situpsRead more

Workout of the Day Thursday 2 rounds 4:00- 500 meter row then,  as many reps as possible of dumbbell push press (#40/#25) 2:00 rest 4:00- 500 meter row then, as many reps as possible of dumbbell squat cleans (#40/#25) 2:00 restRead more

Pre WOD Accumulate 2:00 in each of the following positions -ring support -handstand hold -chin over bar -bottom of squat Workout of the Day Wednesday In 16 minutes, climb as far up ladder as possible 1 hanging power snatch (#75/#45) 2 wall ball shots (#20/#14)(10’/9′) 2 HPS/4 WB shots 3 HPS/6 WB shots 4/8, 5/10 etc……….Read more