Workout of the Day Complete 4 rounds for time: 75 double unders 15 handstand push ups 8 Turkish get ups (4R/4L, 53/35#) Time cap= 20 minutes WOD Notes:  Choose a double under option that takes…

Workout of the Day Front squat 4-4-4-4-4 Then complete max reps in 1 minute of: Wreckbag jumping front squat (50/35#) Rest 2 minutes and repeat. WOD Notes:  We'll be building to a heavy 4 rep…

  Workout of the Day Complete for time: 800m run 12 pull ups 600m run 24 pull ups 400m run 36 pull ups WOD Notes:  Shoot to finish this workout in under 15 minutes. That…

Workout of the Day AMRAP in 15 minutes of: 20 box jumps (24/20") 15 hang power snatches (75/53#) 10 overhead reverse lunges (75/53#, 5R/5L) WOD Notes:  Choose a weight that will give you a chance…

Workout of the Day Deficit deadlift 7-7-7-7-7 Then, complete 5 rounds NFT of: 2 kneel to 3 single leg hurdle hops (1R/1L) 30 banded clam shells (15R/15L) WOD Notes: A deficit deadlift means you stand…

Workout of the Day Complete 21-18-15-12-9 reps for time of: Chest to bar pull ups DB/KB thrusters (2x50/35#) Time cap= 20 minutes WOD Notes: Choose a set of DBs that will let you complete each…

Workout of the Day Bench Press 3-3-3-3-3 Then complete 5 rounds for time of: 10 ring dips 30 bicycle crunches Time Cap = 9 minutes. WOD Notes: Shoot for your first set of bench to…

Workout of the Day With a partner, complete 2 rounds for time of: 60 power cleans (95/65#) 400m run 60 front squats (95/65#) 400m run 60 box jumps (24/20") 400m run WOD Notes:  Partners should…

Workout of the Day AMRAP in 5 minutes of: 7 push ups 7 KBS (53/35#) Rest 2 minutes then AMRAP in 4 minutes of: 5 push ups 5 KBS (53/35#) Rest 2 min then AMRAP…

Workout of the Day Push jerk 8x1 (90%) Then complete 3 rounds NFT of: 10 AHAP HSPU 10 strict toes to bar WOD Notes:  Push jerks will be completed "across," meaning you choose 1 weight…