Warm-Up 3 Sets: :20 Bar Hang:20 Plank:15 Squat Hold10 Calf Raises WOD Complete the Following For Time: 50 Air Squats40 Burpees30 Pull-Ups800 Meter RunRead more

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms:30 Plank Strength/Skill Deadlift 8-6-6-4-4 @20X1 WOD 8 Minute AMRAP: 5 DB Push-Up Complex 50/355 DB Hang Power Cleans 50/35 1 DB Push-Up Complex = 2 Deficit Push-ups + Row Right Arm + Row Left ArmRead more

Warm-Up 3 Sets: 125 Meter Row5 Single Arm DB Shoulder Press6 Reverse Snow Angels WOD Every 5 Minutes for 25 Minutes, Complete: 500 Meter Row10 Push Press 115/75 Score = Slowest setRead more

Warm-Up 3 Sets: 20 Mountain Climbers10 Pineapple Pickers3 Inchworms Strength/Skill 5 Sets: 2 Push Press + 2 Push Jerks WOD Complete the Following For Time: 21-15-19 Front Squats 135/95Burpees Over the BarRead more

Warm-Up 3 Sets: 20 Mountain Climbers10 Pineapple Pickers3 Inchworms WOD Complete the Following for Time: 70 Calorie Row60 KBS 53/3550 Burpees400 Meter RunRead more