WOD

A. Mobility B. Warm-up 300m row 40 sit-ups 300m row 30 sit-ups 300m row 20 sit-ups C. WOD Teams of 2 100 Double-unders 80 Alternating... Read More

A. Mobility B. Super Squats Day 9 C. WOD Teams of 2 EMOM for 12 minutes 5 Burpee Pull-ups With the remaining time do as... Read More

A. Mobility B. Warm-up 10 Good Mornings 10 Overhead Squats 20 Lunges 3 rounds C. Strength Deadlift 4-4-4-4-4 D. Met-Con “2 Minute Challenge” Box Jumps... Read More

A.  Mobility B.  Warm-up: With a PVC perform the following: 200m run 15 shoulder dislocates 15 overhead squats 15 good mornings 3 rounds C.  WOD... Read More

A. Mobilty B. Strength WOD 3-3-3 Press 3-3-3 Push Press 3-3-3 Push Jerk C. Met-Con 8 Push-Ups 8 Toes to Bar 8 Front Squats (115lb/85lb)... Read More

A. Mobility B. Warm-up 10 min EMOM 7 Muscle Snatch (75/55) 30 Double-unders For larger classes, partner-up and alternate movements emom. C. WOD 10 Burpee... Read More