Sat. Jan. 16-2016 WOD

PARTNER WOD Split Reps  For Time: 20 Muscle Ups 40 DeadLifts (315/225) 80 Wall Balls...

Fri. Jan. 15-2016 WOD

WARM-UP Clean Burgener and Skill 10 Jerk Footwork Back rack 10 Cal row 10 Push ups STRENGTH 1 RM Clean &  Split Jerk WOD EMOMx12 E: Cal 20/16 0: 10 Push ups + 20 Air...

Thurs. Jan. 14-2016 WOD

WARM-UP 5 K2E 250 Row  10 Wallballs 10 OHS Hip Opener STRENGTH 500m Row  Rest  2 Min  Max Wallballs (20/14)  WOD 3 RFT / 9min 12 OHS (95/65) 12...

Wed. Jan. 13-2016 WOD

WARM-UP Hamstring Swing 10 Slow DeadLift 10 Wall Balls 5 Pull ups 5 Long Jumps STRENGTH 1 RM DL WOD 3RFT /9min 20 WallBalls  10...

Tues. Jan. 12-2016 WOD

WARM-UP 10 B. Squats 10 Push Press 10 Leg Swings 10 Cal Row Pidgen Stretch STRENGTH 1 RM Back Squat WOD For Time: 10min 30 Box Jumps 30 Cal Row  30 Push ups 30 Air...