Workout of the Day Complete 12-10-8-6-4 reps for time of: Turkish get ups (53/35#) Complete 20 box jumps (24/20") after each round.  Time Cap = 20 minutes. WOD Notes:  The TGU will be broken evenly…

Workout of the Day Complete for time: 50 front squats (75/53#) 50/40 cal row 50 push presses (75/53#) 50 toes to bar 50 power cleans (75/53#) Time Cap = 20 minutes. WOD Notes:  Choose a…

Workout of the Day AMRAP in 15 minutes of: 15 pull ups 15 deadlifts (135/93#) 15 wallballs (20/14# to 10/9') WOD Notes:  Ideally each movement will be completed in 30 seconds to 1 minute per…

Workout of the Day Thruster 1-1-1-1-1-1 Then complete 3 rounds NFT of: 10 good mornings (50% 1RM thruster) 10 back squats (50% 1RM thruster) WOD Notes:  You are welcome to take the thruster from a…

Workout of the Day Complete a round every 3 minutes for 24 minutes of: 20 DB snatches (50/35#, 10R/10L) 40 double unders Time Cap = 2 minutes/round. WOD Notes:  Choose a DB weight that will…

Workout of the Day Complete 3 rounds for time of: 400m run 8 back squats (65% 1RM) 20 ring dips WOD Notes:  The squats will come off the racks today.  The first round of ring…

Workout of the Day Power Clean 1-1-1-1-1-1 Then take 10 minutes to find your max height box jump. WOD Notes:  We have this workout and one more strength day prior to the power total on…

Workout of the Day Complete 5 rounds for time of: 1 minute handstand hold 21 toes to bar WOD Notes:  Ideally the HS hold should be completed in 2 to 3 sets in the later…

Workout of the Day AMRAP in 6 minutes of: 10 front squats (95/63#) 10 burpees Rest 3 minutes then AMRAP in 6 minutes of: 15 wallballs (20/14# to 10/9') 15 mountain climbers WOD Notes:  Choose…

Workout of the Day Deadlift 8x1 (@ 2RM from last week or ~90% 1RM) Then complete NFT 50 banded clamshells (25R/25L) 50 hollow rocks (25 face up/25 face down) WOD Notes:  This will be our…