6/27

6/27Warm Up: 400 m Run / 500 m Row 20 Air Squats 3 x 5 Strict Pull Ups 20 Sit Ups 2 x 10 Thrusters (45/35)10 Burpees Dynamic Strength: 5 x 3 Back Squat with 2 second hold at bottom WOD EMOM for as long as...

6/24

6/24Warm Up 400 m Run / 500 m Row 20 GHD 20 Air Squats 15 Knee Raises 5 Inchworm with PushUps Dynamic Midline/Skill Every 2 Mins on 2 Mins for 3 Rounds 1 + 2:  100 DU's 3+4:     30 GHD/Sit...

6/23

6/23Warm Up 400 m Run / 500 m Row 20 GHD 20 Air Squats 15 Knee Raises5 Inchworm with Push Up Dynamic WOD 1 Mile Run (2000 m Row)2000 m Row 1 Mile Run (2000 m Row) Challenge Group WOD For Time 1 Mile Run 10 KBS 10...

6/22

6/22Warm Up 400 m Run / 500 m Row 20 Push Ups 20 Sit Ups 20 Air Squats 5 Snatches (Light) 5 Clean & Jerks (Light) Dynamic Weight Lift WednesdayStarting on the 0:00…EMOM x 63 Squat Snatches (65%)Rest 4:00 Starting...

6/21

6/21WOD 5 Rounds for Time 21 Wall Balls (20/14)15 Cal Row 9 Toes to Bar *challenge group: add 1 Parking Lot Lap run to end of each round 
WORKOUT OF THE DAY