Warm-Up 3 Sets: :30 Stationary Running High Knees:30 Shoulder Taps:30 Dynamic Pigeon:30 Reverse Lunges WOD Complete the Following for Time: Run 1 Mile30 Pull-Ups30 Alternating DB Snatches D = 50/35 O = 70/50Run 1 Mile 29 Minute Time CapRead more

Warm-Up 3 Sets: 10 Pineapple pickers10 Jump squats10 Sit-ups Strength/Skill Back Squat 3-3-3-3-3 @ 75% WOD Complete 4 Rounds for Time: 25 KBS 53/3510 Box Jumps or Step-ups 24/20 9 Minute Time CapRead more

Warm-Up 3 Sets: 3 Inchworms10 Dynamic Scorpions10 Air Squats WOD Every 4 Minutes, For 20 Minutes (5 Sets): Row 500 Meters20/15 Push-UpsRead more

Warm-Up 3 Sets: 10 Knee hug to lunge10 Dynamic Pigeon10 Air Squats Strength/Skill Front Squat 5-5-5-5-5 – From the ground WOD 8 Minute AMRAP: 8 Single Arm OH DB Reverse Lunge, Right Arm 50/358 Single Arm OH DB Reverse Lunge, Left Arm8 Burpees Over DBRead more

Warm-Up 3 Sets: 10 Knee hug to lunge10 Dynamic Pigeon20 Mountain Climbers10 Squat Jumps WOD 16 Minute AMRAP: 20 Double-Unders10 Deadlifts 95/658 Hang Power Cleans 95/656 Thursters 95/65Read more