4 rds Fight Gone Bad style 1 min at each station Push-Press 45/75 Double unders SDLHP 45/75 Wallball sit-ups Rest 1 min. between rds Score is total reps Gym note: We have had some people approach us about putting together a re-order on apparel. If you are interested in this there will be a sign […]

Strenght: Clean and jerk 5 x 2 x 75% Then: 15 burpees 30 wall-ball 15 burpees 30 box jumps 15 burpees 30 kbs 35/45 15 Burpees Rest 2 min. Then: EMOTM for 10 min. 5 wall-balls 5 box jumps 5 kbs 35/45 *If you can’t complete the reps in a minute drop to 3 reps […]

Modified Cindy 20 min AMRAP 3 rds of 5 pull-ups 10 push-ups 15 squats then run a 400 repeat for 20 min.    

Team WOD In Teams of 2: 5 Hand Stand Pushups 10 Jumping Lunges 15 KBS (35/55) 10 total Rounds (5 each) -One person working at a time then… Complete 10 total stair runs (5 each) -While partner is running stairs other partner is flipping the tire Score = total Tire flips completed

The New Barbie…. SWOD In 12 min build to a heavy 1 rep Front Squat WOD For time: 30 pull ups 21 squat cleans (65/95) 30 push ups 15 squat cleans (75/115) 30 med ball sit ups 9 squat cleans (95/135) 30 box jumps (24/30)