Workout of the Day Complete for time: 200 double unders 100/75 push ups 50 deadlifts (225/155#) Rx = in order.  Time cap = 20 minutes. WOD Notes:  A great scaling option for today is to…

Workout of the Day Back Squat 5x8 (60% 1RM) Then 3 rounds NFT of: 10 goblet squats (heavy KB or DB) 10 good mornings (40% 1RM back squat) Nutrition Notes: Are you getting enough fiber…

Workout of the Day "Grace" Complete for time: 30 power clean and jerks (135/95#) Time Cap = 10 minutes. WOD Notes:  Compare to 191130. Nutrition Notes: Day 16. What do you do when you’re hungry…

Workout of the Day Complete for time: Run 1 mile Immediately into 40-30-20-10 reps of: Burpees Wallballs WOD Notes:  The first mile is a buy-in, so you should go hard but not a PR attempt!…

Workout of the Day Snatch 1-1-1-1-1-1-1 Then Complete 3 rounds NFT of: 3 snatch balances (40-50% 1RM snatch) 10 high hang power snatches (40-50% 1RM snatch) WOD Notes:  For the snatch balances, you can either…

Workout of the Day Complete 5 rounds for time of: 20 weighted box step ups (135/95# to 20/16") 10 evil wheels 10 strict pull ups Time cap = 25 minutes. WOD Notes:  For the step…

Workout of the Day Complete 3 rounds for time of: 500/400m row 40 one-arm DB thrusters (50/35#, 20R/20L) 30 push ups WOD Notes:  Choose a push up scale/rep scheme that will allow you to complete…

Workout of the Day Split Jerk 1-1-1-1-1-1-1 Then Complete 2 rounds NFT of: 10 consecutive split jerks (50% 1RM) 20 jumping lunges WOD Notes:  The goal of the accessory work today is to be able…

Workout of the Day Complete for time: 800m run 30 squat snatches (135/95#) 800m run WOD Notes:  You can scale this workout to squat cleans or 1.5x power snatches (or whatever else is needed).  There…

Workout of the Day EMOM for 30 minutes of: 1st minute: 9 bar facing burpees 2nd minute: 3 deadlifts (80% 1RM) 3rd minute: 3 ring muscle ups WOD Notes:  The scale for ring muscle ups…