Warm-Up 3 Sets: 10 Knee hug to lunge10 Dynamic Pigeon20 Mountain Climbers10 Squat Jumps WOD 16 Minute AMRAP: 20 Double-Unders10 Deadlifts 95/658 Hang Power Cleans 95/656 Thursters 95/65Read more

Warm-Up 3 Sets: 10 Reverse lunges10 Dynamic pigeon10 Pineapple pickers WOD Complete the following for time: Row 5KRead more

Warm-Up 2 Sets: 20 Jumping Jacks10 Slow Air Squats10 Dynamic Scorpion:30 Push-Up Plank Hold20 Mountain climbers:15 Bar or Row Hang WOD 20 Minute AMRAP: 5 Pull-Ups5 Burpees15 Sit-UpsRead more

Warm-Up 3 Sets: 20 Jumping jacks:15 Squat hold3 Inchworms5 Burpees Strength/Skill Complete 5 sets of: Push Press x 5 Reps – Weight by feel WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 1/24/2020Read more

Warm-Up 3 Sets: 20 Jumping jacks10 Pineapple pickers10 Reverse lunges3 Inchworms Strength/Skill Complete 4 sets of: Supine Barbell Row x 6 RepsOH Plate Sit-ups x 10 Reps WOD 12 Minute AMRAP: 8 Deadlifts 225/15510 Deficit Push-Ups 45/25 lb plates12 Alternating Pistols or Goblet Reverse Lunges 53/35Read more