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

Warm-Up 3 Sets: 20 Mountain Climbers10 Pinapple Pickers5 Bottoms-up KB Press WOD 20 Minute AMRAP: 200 Meter Single-Arm Farmer Carry 70/5310 Shoulder to Overhead 135/9515 Deadlifts 135/9510 Burpees Over the BarRead more

Warm-Up 3 Sets: 100 Meter Jog10 Slow Air Squats10 Reverse Lunges Strength/Skill 5 Sets: Pause Front Squats x 3 Reps @ 23X1 WOD Complete the Following For Time: Bike 55/50 Calories800 Meter RunRead more

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers3 Inchworms6 Dynamic Pigeons WOD EMOM For 24 Minutes (8 Sets): 8 Bupree Box Step-Overs 24/2020 Double-Unders10 Kettle Bell Swings 70/53Read more