Pre WOD 4 rounds, not for time Workout of the Day Wednesday For time 1-2-3-4-5-6-7-8-9-10 Ring dips Power clean (#135/#85)Read more

Pre WOD Accumulate 2:00 in each of the following positions L-sit Bottom of squat Handstand hold Chin over bar 16:00 cap Workout of the Day Tuesday 3 X 3:00 row for max calories / :30 rest 3 X 3:00 amrap squats / :30 rest 3 X 3:00 amrap box jumps (24″/20″) / :30 restRead more

Workout of the Day Monday 12 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 10 walking kettlebell lunge, pass through legsRead more

Pre WOD Tabata dumbbell thrusters Workout of the Day Saturday In teams of 3, complete the following 5:00 as many reps as possible of: Ring rows Dynamic step ups V ups 1:00 rest 4:00 AMRAP 1:00 rest 3:00 AMRAP 1:00 rest 2:00 AMRAP 1:00 rest 1:00 AMRAP Rotate movements with teammates every :30Read more

Workout of the Day Friday 6 rounds for time 300 meter row 20 ring pushupsRead more