Workout of the Day Split Jerk 8x1 (~85% 1RM) Then 3x20 seated external rotations (2.5# plate) 3x24 one-arm DB curl to press (12R/12L) WOD Notes:  The split jerks today should all be at the same…

Workout of the Day "Open 11.2" AMRAP in 15 minutes of: 9 deadlifts (155/98#) 12 push ups 15 box jumps (24/20") WOD Notes:  Choose a deadlift weight that allows you to go unbroken through this…

Workout of the Day Complete 3 rounds for time of: 400/300m row 75 double unders 15 chest to bar pull ups Time Cap = 18 minutes. WOD Notes:  Choose a double under modification that takes…

Workout of the Day Back Squat 1-1-1-1-1-1 Then complete 4 rounds NFT of: 5 high box jumps 16 pistols (8R/8L) WOD Notes:  Try to build so that your first set is around 75% of your…

Workout of the Day "Isabel" Complete for time: 30 power snatches (135/93#) OR  "Randy" Complete for time: 75 power snatches (75/53#) Time Cap = 10 minutes. WOD Notes: Isabel is a benchmark workout that is designed…

Workout of the Day With a partner, complete 3 rounds for time of: 70 wallballs (20/14# to 10/9') 60 KB swings (53/35#) 50 sit ups 40 burpees Only one partner may work at a time…

Workout of the Day Hang Power Clean 5-5-5-5-5 Then EMOM for 8 minutes of: Even minutes: 5 muscle cleans (60% 5RM HPC) Odd minutes: 12 bent over rows (60% 5RM HPC) WOD Notes:  Compare HPC…

Workout of the Day Complete 3 rounds for time of: 24 thrusters (95/63#) 8 bar muscle ups WOD Notes:  Choose a weight for thrusters that allows you to get through the first round in 1…

Workout of the Day Overhead Squat 3-3-3-3-3-3 Then 3 rounds NFT of: 20 hollow rocks 20 overhead reverse lunges in place (30% 3RM OHS) WOD Notes:  There is a lot of work to be done…