WOD

Warm-Up: 2 Rounds 5 all of the arm circles :40 Alternating Toe Taps 5 Quadruped reach + stretch per side :40 Jumping Jacks 5 Turkish... Read More

Warm-Up 4 Rounds of: 10 Jumping Jacks – Arms Only 10 Jumping Jacks – Legs Only 10 Trunk Twists 10 Good Morning 3 Rounds of:... Read More

Warm-Up 1 Minute Rounds – Try to use PVC/Broomstick :45 Easy Burpess 1- Pass-throughs / Around the Worlds 2- Trunk Twists / Good Mornings 3-... Read More

Strength5 sets of 15 Hitch Rep Deadlifts Using the Dumbbell, hold with one hand on either end for greater range of motion. If different weights... Read More

Strength5 sets of Max Effort Push-Ups Prioritize range of motion and full lockouts over speed of reps.Go for it. We expect reps to decrease each... Read More

Back squat 4×[email protected]% + 5-10# AMRAP 5 Burpees Rest 1 AMRAP 5 10 DB SNATCH L10 DB SNATCH R Rest 1 AMRAP 5 5 Push Ups 10 Sit Ups 15 Air Squats  Home workout:5×15 Hitch... Read More

5×12 Deficit Deadlift  @40-50%  For time:10 Rounds of:5 HSPU 5 Power Cleans 155/105 5 BFB  At home version:5×12 Deadlift Jumps (Use any weight available that can be easily held in... Read More

5×10 Weighted Good mornings EMOM 20 50 Ft DB Walking Lunge on ODD 10 Alt DB Snatch on Even