Workout of the Day

Tuesday 170808 – Competition

Warm up 2 rounds of: 1 minute/leg Sciatic Nerve Flossing 1 minute Cat Camel 20 Box Hamstring Curls 20 Alternating Reverse Lunges (light weight) 10 Alternating Cossack Squats A. Snatch + Snatch 1” off ground (3 second pause) 1x(2+1) 50%,… Read more »

This Week’s Specialty WODs

CFE 0-5 minutes AMRAP Row for Calories 6-10 minutes EMOM 12 Unbroken Med Ball Cleans (20/14) 11-15 minutes EMOM 5 Parallette Shoot-Thrus 16-20 minutes EMOM 3-5 Pull ups + Max Effort Plank 21-25 minutes EMOM 12 Wallballs (20/14) 26-30 minutes… Read more »