Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through Lunges10 PVC OHS:10 BAr Hang Strength/Skill Snatch EMOM For 10 Minutes High Hang + Above Knee – 60% WOD Complete the Following For Time: 400 Meter Farmers Carry 70/53Run 1200 Meters (3 x 400)Read more

Warm-Up 3 Sets: 20 Single Unders10 Pineapple Pickers6 Dynamic Pigeons WOD 20 Minute ARMAP: 32 Double-Unders16 Sit-ups10 Deadlifts 225/15520 Push-UpsRead more

Warm-Up 3 Sets: 5 Cal Row or Bike:10 Bar Hang:10-:30 Plank Hold or HS Hold10 Reverse Lunges Strength/Skill Complete 4 Sets, Not For Time: Strict Weighted Pull-Ups or Strcit Pull-ups x 3 RepsStrict HSPU x 5-10 Reps or Seated Barbell Press x 5 repsAlternating Pistols or Alternating Step-Downs x 10 Reps WOD “Jackie” 1,000 Meter Row50 Thrusters 45/35 bar30 Pull-UpsRead more

Warm-Up 3 Sets: 200 Meter Jog10 Pimeapple Pickers:30 Plank Strength/Skill Power Clean 2-2-2-2-2-2 Weight by feel WOD 10 Minute AMRAP: 3 Hang Power Cleans 185/1256 Burpees Over the Bar18 Air SquatsRead more

WOD You choose the Following For Time: Row 5K Or Run 5K* * 5K run is through downtown to the end of the Annapoilis ferry parking lot, just past Whiskey Gulch and back.Read more