Warm-Up 3 Sets: 100 Meter Run20 Banded Pull-Aparts8 Reverse Snow Angels:30 Plank Strength/Skill Complete 5 Sets: 2 Push Press + 2 Push Jerk WOD 10 Minute AMRAP: 20 Air Squats10 Hang Power Cleans 125/955 Shoulder-to-OverheadRead more

Warm-Up 3 Sets: 100 Meter Jog10 Lunges10 Squats10 Mountain Climbers WOD Complete Five Rounds For Time: 200 Meter Farmers Carry 70/5310 Box Jumps or Step-ups (no rebounding) 24/2020 Wall Balls 20/14 23 Minute Time CapRead more

Warm-Up 3 Sets: 10 Mountain Climbers10 PVC Pass-through Lunges6 Dynamic Scorpions10 Pineapple Pickers Strength/skill Snatch 15 Minutes to Build to a heavy single or work on technique WOD Complete the Following For Time: 75 Bench Press 135/85* *Complete a 400 meter run every time you rack the bar Scale to a weight you can complete 15-20 reps in a row 18 Minute Time CapRead more

Warm-Up 3 Sets: 5 Halo Monster Walks10 Halo Mountain Climbers10 Pineapple Pickers Strength/skill Back Squat 18 Minutes to Build to a Heavy Single -No retrying failed reps OR 5-5-5-5-5-5 WOD Complete the Following For Time: 21 Deadlifts 225/15542 Sit-Ups15 Deadlifts30 Sit-Ups9 Deadlifts18 Sit-UpsRead more

Warm-Up 3 Sets: 20 Single-Unders3 Inchworms10 KB Deadlifts WOD 20 Minute AMRAP: 10 Hand Release Push-ups20 Double-Unders10 KBS 70/5320 Lunges (body weight)Read more