Pre WOD 5 rounds, not for time Workout of the Day Monday 4 rounds for time 30 jumping barbell squats (#45/#25) 200 meter sprintRead more

Workout of the Day Saturday “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsRead more

Pre WOD EMOM for 10 minutes complete: Snatch from high hang Snatch from above knee Snatch from floor Use 50% of 1 rep max Workout of the Day Helen 3 rounds for time: 400 meter run 21 KB Swings (24kg/16kg) 12 Pull-upsRead more

Pre WOD Partition as necessary Workout of the Day Thursday 3 rounds 3:00 as many reps as possible of: 7 med ball cleans (#20/#14) 7 box jumps (30″/24″) 1:00 restRead more

Workout of the Day Wednesday For time: 100 burpee ring pullups (rings 6″ above reach height)Read more