***Class Wod & Endurance*** 5 Stations of 3:00 (rest in any time remaining) – 2 Rounds #1 – 500 Meter Row #2 – 20 Box Jumps + 20 GHD Sit-ups (25 Ab Mat) #3 – 400 Meter Run #4 – 25 Russian KB Swings + 15 T2B #5 – 50/35 Assult BikeRead more

A. Banded Goblet Squats 12 – 10 – 8 – 6 – 4 B. For time: 50 – 40 – 30 – 20 – 10 WallBall (20/14) *in between each round (4x) 10 Strict Ring Dip 10 Ring Row 20 Meter Bear CrawlRead more

“Song Game”Read more

A.  8:00 OTM  1 Clean Pull +1 Power Clean B.  For time 5 Rounds of: 21 WallBalls (20/14) 14 Burpees 7 Power Cleans (M:185/155/135/115/95,W:125/105/95/75/65) C.  Easy 3:00 Row + 200 Meter Walk + mobilization on ownRead more

A.  5 Rounds:  1 Press + 2 P. Press + 3 Push Jerk B.  3 Attempts at max set of Strict Pull Ups C.  12:00 Increasing Ladder 1 STOH (M:135/115/95,W:95/75/55) 1 Pull Up 1 Box Jump (30/24) D.  Shoulder Band StretchRead more