Warm-Up :30 Single Unders:30 Alternaitng Leg Single Unders:30 Backwards Roataion Single Unders:30 of DB Practice, Parctice Tripples > 10:30 DU Test, Parctice Tripples > 10 (DU Scale Guide 0 = 30 Singles1-5 = 55-10 = 1010+ = RX) Then, 2 Sets: 10 Pineapple Pickers10 Air Squats WOD Complete 10 Rounds for Time: 15 KBS 53/3510 KB Reverse Goblet Lunges15 Double-Unders 18 Minute Time CapRead more

Warm-Up Complete 3 Sets: 125 Meter Row:15 Hollow Hold5 Dynamic Pigeon Strength/Skill Deadlifts 5-5-5-5-5 WOD 12 Minute AMRAP: Row 500 Meters20/15 Push-Ups25 Sit-UpsRead more

Warm-Up 3 Sets: 10 Reverse Snow Angels10 Power Jumps3 Inchworms WOD 15 Minute AMRAP: 5 Hang Power Clean to Overhead 135/955 Box Jumps or Step-Ups 24/205 Front Squats 135/95Read more

Warm-Up Tabatta Row WOD Complete the following for time: Row 1,500 MetersRun 1,200 MetersRead more

Warm-Up 3 Sets: 20 Mountain Climbers:15 Bar or Ring Hang with Active Shoulders:30 Plank HOld WOD 20 Minute AMRAP: 3 Man Makers 50/35 Each Hand6 Pull-Ups (Rings or Bar)12 Straight Leg Sit-UpsRead more