Workout of the Day Friday 14 minutes as many rounds as possible 5 kettlebell snatch, R arm (24kg/16kg) 5 KB snatch, L arm 5 strict ring/bar dips 20 meter bear crawl    Read more

Workout of the Day Thursday 5 rounds for time 300 meter row 15 ring pushups 30 abmat situps Post WOD Weighted good mornings 4 X 8Read more

Pre WOD 4 rounds, not for time Workout of the Day Wednesday 5:00 as many rounds as possible 3 power clean (#155/#95) 5 front squats 2:00 rest 5:00 as many rounds as possible 3 power cleans 5 front squatsRead more

Pre WOD Snatch complex Take 15 minutes to work up to your heaviest cyle of -Snatch grip deadlift -Hanging power snatch -Power snatch -Overhead squat -Squat snatch Workout of the Day Tuesday For time 50 burpees, then.. 21-15-9 Kettlebell swings (24kg/16kg) Box jumps (24″/20″) Then.. 25 burpeesRead more

Workout of the Day Monday 3 rounds for time 15 deadlifts (#185/#135) 30 wall ball shots (#20/#14)(10’/9′) 15 pullups 30 double undersRead more