Workout of the Day Complete for time: 500/400m row 400m run Rest for the remainder of 7 minutes and repeat for a total of 4 rounds. WOD Notes:  Try to plan your intervals so that…

Workout of the Day Back Squat 7x1 (90% 1RM) Then 3 rounds not for time of: 6 good mornings (40% 1RM back squat) 40 side crunches (20R/20L)    

Workout of the Day Complete 3 rounds for time of: 800m run 21 toes to bar 12 sumo deadlifts (275/185#) WOD Notes:  Choose a deadlift weight such that no round takes more than 3 sets…

Workout of the Day On a 15 minute clock complete: 100 double unders 20 power cleans (155/105#) 100 double unders 20 push jerks (155/105#) 100 double unders Max reps of power clean and jerks (155/105#)…

Workout of the Day Overhead squat 3-3-3-3-3 Then Not for time: 30 consecutive overhead reverse lunges (15R/15L) w/ an empty barbell, PVC, or a single DB/KB. 30 consecutive weighted glute bridges w/ an empty barbell…

"31Heroes" With a partner complete as many rounds as possible in 31 minutes of: 16 DB/KB thrusters (8R/8L) (50/35#) 6 burpees 11 box jumps (28/24") WOD Notes: Parter 1 runs 400m while Partner 2 performs…

Workout of the Day Complete 5 rounds for time of: 500/400m row 7 bar muscle ups WOD Notes:  There will be a 22 minute cap on this workout meaning each round should take ~4 minutes. …

Workout of the Day Hang power clean 3-3-3-3-3 Then Complete 3 rounds NFT of: 10 bent over rows (40% 3RM HPC) 30 lateral hops over the bar WOD Notes:  Try to make the lateral hops…

Workout of the Day "Diane" Complete 21-15-9 reps for time of: Deadlifts (225/155#) Handstand push ups WOD Notes:  There will be a 12 minute cap on this workout.  It is ideal to choose a weight…

Workout of the Day Complete 6 rounds for time of: 250m run 15 pull ups 15 box jumps 24 minute time cap. WOD Notes:  Strict or banded pull ups should be modified to 8/round. Community…