Pre WOD 50 strict pullups 5 clapping pushups every break 10 min cap Workout of the Day Friday 15 minutes as many rounds as possible 15 wall ball shots (#20/#14)(10’/9′) 100 meter run with med ballRead more

Workout of the Day Thursday 2 rounds for time 40 meter sled drive (#225/#135) 40 kettlebell swings (32kg/24kg) 400 meter run  Read more

Workout of the Day Wednesday For time 1K row 30 deadlifts (#185/#135) 100 double unders 30 power cleans (#135/#85) 1K run 30 shoulder to overhead (#95/#65) Compare to 9/23/13    Read more

Pre WOD Every minute on the minute for 10 minutes, complete Workout of the Day Tuesday 4:00 amrap 5 burpees 5 toes to bar 2:00 rest 4:00 amrap 5 burpees 5 sumo deadlift high pull 2:00 rest 4:00 amrap 5 burpees 5 overhead weighted walking lunge steps (#45/#25) (L+R=1)  Read more

Pre WOD Death by pullups Workout of the Day Monday For time 21-15-9 Hanging squat clean (#95/#65) Hand release pushups Box jumps (24″/20″)Read more