Warm-Up 3 Sets: 10 Air Squats3 Inchworms10 PVC Pass Throughs20 Banded Pull-aparts Strength/Skill 3 Sets: 2 High Hang Snatch + 2 Snatch Above Knee WOD 12 Minute AMRAP: 5 Power Snatch 135/9510 Alternating Pistols (Scale with reverse goblet lunge)12 BurpeesRead more

Warm-Up 3 Sets: 10 Air Squats3 Inchworms:15 Stationary Running High Knees WOD Complete the Following for Time: 50 Wall Balls 20/1430 BurpeesHill RunRead more

Warm-Up 3 Sets: :15 Hollow Hold:15 Bar Hang10 Knee Hug to Lunge WOD 18 Minute AMRAP: 5 Toe-to-Bar10 Reverse Goblet Lunges 53/3515 KBS 53/35Read more

Warm-Up 3 Sets: 10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 3-3-3-3-3 @ 22X1 Learn more about box squats and why we do them WOD Complete the Following for Time: Row 2,000 MetersRead more

Warm-Up 3 Sets: 20 Mountain climbers5 Reverse Snow Angels19 Knee Hug to Lunge WOD EMOM for 24 Minutes (6 Sets): Minute 1 – Supine Barbell Row x 8 Reps @20X1Minute 2 – L-Seated DB Press or Seated DB Press x 5 RepsMinute 3 – Deficit Push-Ups or Push-Ups x 10-15 RepsMinute 4 – Superman Hold x :30 – :45 SecondsRead more