Strength 5×3@65-70% Hang Snatch unbroken, PERFECT form. Rest 2 min between sets. WOD 13 min time cap: 500m Row 20 Box jump (24/20″) 500m Row 30 Wallballs (20/14#) 500m Row 20 Box jump With remaining time: AMRAP Double unders Double under reps will be your score.    Read More

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

Strength Work to heavy Power Clean WOD 8 min AMRAP 2 Deadlift (275/165#) 12 Wallball (20/14#) 24 Double undersRead More

WOD Running clock: 1 min Jumping jacks 2 min Plank hold 3 min Walking lunges 4 min Double unders then; 15 min AMRAP 300m Row 12 Wall balls 20 Abmat sit-upsRead More

Strength 15 min to find a 10 rep max Overhead Squat WOD Rx 3 Rounds (Unbroken): 50 Double unders 20 Chin-ups 20 Wall balls Rest 2 min after each round  Scaled 3 Rounds (Unbroken) 50 Jump ropes 12 Chin-ups 12 Wall balls Rest 90 seconds after each roundRead More