Pre WOD Bench Press 5 X 5 Workout of the Day For Time 18 Hang Clean and Jerks (115/75)6 Ring Muscle-Ups or burpee pullups15 Hang Power Clean and Jerk6 Ring Muscle-Ups or burpee pullups12 Hang Power Clean and Jerk6 Ring Muscle-Ups or burpee pullups9 Hang Power Clean and JerksRead more

Workout of the Day 2 Rounds On A 10:00 Running Clock 50/40 Cal Bike40 Sit-Ups40 Single DB Front Squats (50/35)Max Box Jump Overs in time remaining (24″/20″) -Rest 3:00 b/t Sets-Read more

Workout of the Day “Ripcord” 4 rounds for time 15 Chest to Bar Pull-ups15 Deadlift (185/125)400m RunRead more

Workout of the Day Every Minute On The Minute For 20:00 MIN 1 – 14 KB Alt Goblet Lunges (70/53)MIN 2 – 3 Rope ClimbsMIN 3 – Max Double UndersMIN 4 – REST (Score is Lowest Double Unders)Read more

Pre WOD Overhead squat 5 X 3 Workout of the Day 12:00 AMRAP 6 Overhead Squats (135/95)15/12 Cal Row Post WOD 300-500 box step ups* *weighted optionalRead more