Pre WOD On a 20:00 running clock, build to a heavy 1 rep snatch* *power or squat Workout of the Day For time 15-20-25Power Snatch (95/65)Box Jumps (24″/20″)Read more

Workout of the Day 21:00 as many calories as possible Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)/(24″/20″) + 10 Toes to Bar, then max calories on bike in remaining time 1:30 Cap on DB Box Step-Overs + TTB each round Post WOD 2:00 Pigeon Stretch (R)2:00 Pigeon Stretch (L)2:00 Forward FoldRead more

Pre WOD In 15:00, build to a moderate to heavy complex of… 2 push press + 2 push jerks Workout of the Day For time 50 Double Unders27 Shoulder to Overhead (95/65)15 Slam Balls (30/20)-Rest 1:00-50 Double Unders21 Shoulder to Overhead (135/95)15 Slam Balls-Rest 1:00-50 Double Unders18 Shoulder to Overhead (155/105)15 Slam BallsRead more

Workout of the Day “Death Row” Every minute on the minute for 20 minutes Even: 20/15 calorie rowOdd: 15 burpees Post WOD 25 Strict Sit-Ups*50 Alt. V-Ups100 Russian Twists** *Fingers interlocked behind the head.**Light weight optionalRead more

Pre WOD Tempo overhead squat (3111) 3 sets of 5-7 reps Workout of the Day 3 Rounds For Time 20 Alt. DB Hang Snatch (50/35)15 Pull-Ups20 Alt. Single DB OH Lunge* *Switch hands after 10 reps. Lunges alternate legs each rep (forward or back). Post WOD Alternating Tabata -DB slides -DB flutter kickRead more