Warm-Up 3 Sets: 10 PVC Pass Through10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 5-5-5-5-5 @ 22X1 Learn more about box squats and why we do them WOD 8 Minute AMRAP: 15 Hang Power Snatch 75/5515 BurpeesRead more

Warm-Up 3 Sets: 10 Reverse Lunges3 Inchworms5 Single Arm DB Push Press, Each Arm WOD 16 Minute AMRAP: 10 DB Box Step-Overs 50/35, 20″ Box10 DB Push Press 50/3510 Deficit Push-Ups w/ DB’sRead more

Warm-Up 3 Sets: Row 125 Meters20 Single Unders10 Pineapple Pickers WOD Every 6 minutes, for 30 minutes (5 sets): 500 Meter Row10 Deadlifts 225/15540 Double-Unders Score = slowest setRead more

Warm-Up 3 Sets: 20 Shoulder Taps10 Dynamic pigeon10 Pineapple pickers Strength/Skill 5 Sets: Clean from Below Knee + Clean + Push Jerk Weight by feelPerform cleans as power or full WOD “Grace” Complete the Following for Time: 30 Clean to Overhead 135/95Read more

Warm-Up 3 Sets: 10 Reverse lunges10 Dynamic pigeon10 Pineapple pickers WOD Complete the following for time: Row 5K Compare to: 6/20/2020Read more