Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 PVC Pass Throughs10 Sit-Ups5 Bottoms Up Press:30 Plank or HS Hold Strength/Skill EMOM For 7 Minutes 2 High Hang Snatch + Hang Snatch @65% WOD Complete 4 sets the following, not for time: DB Bench Press x 10 RepsFarmer Carry x 100 MetersSupine Barbell Row x 6 RepsDB Walking Lunges x 10 RepsRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog10 Pineapple Pickers10 Sit-Ups:30 Plank or HS Hold Strength/Skill 8 Minutes to warm-up deadlift/work on technique WOD Complete the Following For Time: 1,500 Meter Row30 Deadlifts 225/155800 Meter Run30 BurpeesRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 100 Meter Jog5 Bottoms Up Press20 Banded Pull Aparts:30 Plank or HS Hold Strength/Skill Push Press 5-5-5-5 @ 75% WOD 10 Minute AMRAP: 5/3 Strit Pull-Ups10 KBS 70/5320 Double-UndersRead more

Warm-Up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Pineapple Pickers10 Goblet Squats Strength/Skill Clean Every 90 Seconds for 5 Sets: 3 Reps @ 75%3 Reps @ 80%3 Reps @ 85%2 Reps @ 90%1 Rep @ 95% WOD Complete 2 Rounds For Max Reps: 2 Minutes of Rowing For CaloriesRest 1 Minute2 Minutes of Box Step-Ups 24/20Rest 1 Minute2 Minutes of Wall BallsRest 1 MinuteRead more

Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Ring Rows10 Halo Squats10 Reverse Lunges:30 Plank or HS Hold Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD Complete the following for time: 21-15-9 Push Press 95/65Toes-to-BarBurpeesRead more