Workout of the Day Thursday 12 minutes as many reps as possible Even minutes-burpees Odd minutes-kettlebell swings (24kg/16kg)Read more

Pre WOD 4 rounds for quality:   Workout of the Day Wednesday 5 rounds for max calories/reps: 2:00 row for max calories 1:00 ME bench press (#135/#85) 1:00 restRead more

Pre WOD 5 rounds, not for time Perform set of hollow rocks after each set of rows Workout of the Day Tuesday 4 rounds for time: 400 meter run 50 squats Compare to 9/13/12Read more

Pre WOD Alternate and partition as necessary Workout of the Day Monday In 20 minutes, complete as many rounds as possible of: 3-6-9-12-15-18…….etc Deadlift (#135/#85) Lateral burpee over bar Double unders  Read more

Pre WOD ME plank hold ME bar hang Workout of the Day Saturday For time:  20 wall ball shots (#20/#14) 40 pullups 20 WBS 40 box jumps (24″/20″) 20 WBS 40 ring dips 20 WBS 40 kettlebell swings (32 kg/24 kg) 20 WBSRead more