Monday (2017OCT23)- WOD

DEU: Seated Wall Balls 15 x 3 on the 45secs 30/20#   WOD: 5 Rounds E4MO4M 10 hang Squats Cleans 95/65# 20 Box Jumps 24/20” 10 Hang Squat Cleans 95/65#...

Saturday (2017OCT21)- WOD

Gymnastics: 2 Rounds 3 Kip Swings 3 x 2 Kip Swings + 1 Kip 3 x 2 Kip Swings + 1 Pullup 3 x 2 Kip Swings + 1 Pullup + 2 Kip Swings 3 Kipping Pullups   WOD: 2 Rounds 1500m Row 50 DB Shoulder 2 Overhead 35/20# 30 C2B...

Thursday (2017OCT19)- WOD

DEL: Back Squats vs Chains 50% x 2 x 10 *Good Positioning and Relative Speed is King here   WOD: For Time 5-4-3-2-1 Back Squats @ 80% Muscle...

Wednesday (2017OCT18)- WOD

Gymnastics: Head Stand Straddle Raises 5 x 5 *use wall if needed   WOD: For Time 30 Power Cleans 135/95# 30cal AirDyne 15 Power Cleans 135/95# 15cal...