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05/15/2019 Wednesday

Emom: 10 Minutes 5 Wall Ball Shots 20/14 5 Push Press 50’s/25’s Wod: Row 600 Meters 200m Moderate 200m Sprint 200m Moderate Rest 2 Minute Between Cycles For 5...

05/13/2019 Monday

Wod: “Monday Mash” 5 Rounds for time of:  9 Burpees, bar-facing  6 Handstand Push-ups  3 Deadlifts, 75% of 1RM  4 Rounds for time of:  400m Run  50 Double-unders  25 Hollow rocks  3 Rounds for time of:  15...

05/09/2019 Thursday

Strength: Front Squat 5×3 With 1 Sec Pause at bottom. Wod: Amrap 8 Min 9 Kettle Bell Swings 1.5/1 Pood 6 Pistol Squats (3 Each Leg) 3 Chest 2 Bar Pull...