Pre WOD 4 rounds, not for time Rest approx 2 minutes between rounds Workout of the Day Tuesday 4 rounds for max reps 1:00 double unders 1:00 russian twists with med ball (#20/#14) 1:00 med ball cleans 1:00 restRead more

Workout of the Day Monday For time 800 meter run, then 3 rounds of.. 15 burpee box jumps (24″/20″) 15 sumo deadlift high pulls (#75/#45) Then.. 800 meter runRead more

Pre WOD Double Tabata V-ups Front plank hold Workout of the Day sa With a partner, complete as many rounds as possible in 20 minutes 20 kettlebell swings (24kg/16kg) 20 burpees 20 ring push ups 20 weighted overhead walking lunge (#45/#25)  Read more

Pre WOD Not for time, partition as necessary Workout of the Day Friday 4:00 sled pull for max meters (#135/#70) 2:00 rest 4:00 amrap power clean (#115/#75) 2:00 rest 4:00 row for max calories 2:00 rest 4:00 amrap thrusters (#75/#45)Read more

Pre WOD Every minute on the minute for 8 minutes, complete… Workout of the Day Thursday 15 minutes as many rounds as possible 5 front squats (#135/#85) 10 lateral burpees over bar 15 abmat situpsRead more