200m Run 1,000m Row 200m Run 50 Thrusters (45/35#) 200m Run 30 Pull-ups 200m RunRead More

WOD 400m Run 50 Walking lunges “Annie” 50 Walking lunge 400m Run Annie: 50-40-30-20-10 -Double unders -Abmat sit-upsRead More

WOD 3 rounds for time: 500m Row 30 Wallballs (14/10#) 400m RunRead More

WOD For time: 30 Back extension 200m Run 30 Sit-up 200m Run 30 Russian Twist 200m Run 30 Back extension 200m Run 30 Hollow rock 200m Run 30 Toes-to-bar 200m Run :30 sec plank hold 200m Run 90 Flutter kicks 200m RunRead More

WOD For time: 30 pull-ups 400m Run 50 push-ups 400m Run 70 sit-ups 400m Run 90 squats 400m RunRead More

Strength 12 minutes to work to heavy single weighted chin-up WOD 5 rounds for time, varying order: 5 muscle-ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m row rest 2 minutesRead More

WOD 2 rounds of: 20 thrusters (65/45#) 400m run 20 pull-ups 400m runRead More

Strength 12 minutes to work to a Heavy Clean & Jerk followed by; 8 min EMOM of 3 Power Cleans WOD Rx 500m Row 30 Clean and Jerk (95/65#) Rest 3 min 800m Run Scaled 300m row 30 Hang Clean and Jerk (65/35#) Rest 3 min 600m Run      Read More