WOD

SMOKE SCREEN 20 minutes 8 Ring Pushups 12 Db Box Stepovers (24/20) 16 Db Snatch (50/35) ACCESSORY 4-5 Sets For Quality 15 Lateral Raise 8... Read More

OPEN GYM 1PM-2PM

The Starting Lineup For Time 5-10-15-10-5 • Toes to Bar • Wallballs (20/14) x2 50 Doubleunders CORE ACCESSORY 3-4 Sets For Quality 10 Kb Side... Read More

STRICT HSPU 15 minutes Accumulate 4-6 Sets 5-8 Reps Effervescent 14 minutes 12 Hang Power Cleans (115/85) 16 Pushups If you break on either Run... Read More

Telestrations 5 Rounds 21 Abmat Situps 15 Front Squats (95/65) 9 Box Jumps (30/24) GLUTES/ROTATION ACCESSORY 3-4 Sets For Quality 10 SL Glute Bridges R... Read More

DEADLIFT 15 minutes 8, 8, 8 CUT A RUG Every 5 minutes x 4 20 Russian KbS (70/53) 500m Row or 25 Cal Bike

ORDER IN THE COURT24 minute AMRAP 8 Push Press (115/85) 10 GHD Situps   12 Ring Dips 400m Run

PULLUPS 15 minutes 2, 2, 2 WtD Pullups ELEMENTAL 4 Rounds 4 BMU   16 Db Walking Lunge (50/35)