Pre WOD Double tabata, alternating: Flutter kick Superman hold Then: 3 X 7 weighted box jump…AHAP Step downRead more

Pre WOD 5 rounds, NOT for time:Read more

Pre WOD Take 15 minutes to work up to heaviest squat snatch, then… Every minute on the minute for 8 min complete the following @ 80% of heaviest load achievedRead more

Pre WOD In the first minute complete 1 STRICT pullup 2nd min complete 2 strict pullups 3rd min complete 3 strict pullups ect……. Until you can no longer keep pace with clockRead more