Warm-Up 3 Sets: 125 Meter Row10 Sit-Ups3 Inchworms Strength/Skill 5 sets: 3 Strict Shoulder Press + 3 Push Press WOD 12 Minute AMRAP: 250 Meter Row6 Single Arm DB Push Press, Right Arm 50/356 Single Arm DB Push Press, Left Arm 50/3518 Air SquatsRead more

Warm-Up 3 Sets: 125 Meter ROw10 Air Squats10 Sit-Ups WOD 15 Minute AMRAP: 250 Meter Row15 Med Ball Sit-ups 20/1410 Wall Balls 20/14Read more

Warm-Up 3 Sets: 5 Back Squats w/ Empty Bar10 Revere Lunges6 Dynamic Pigeons Strength/Skill 4 Sets: Back Squat x 3 @ 80% WOD Complete Four Rounds of the Following for Time: 15 Back Rack Lunges 75/5525 KBS 53/35Read more

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