Strength: 13 mins work to a heavy complex Squat Clean Complex 1 Hang Squat Clean + 1 Full Squat Clean WOD: For Time: 15 Squat Cleans (135/95/65) 20 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95/65) 20 Lateral Barbell BurpeesRead more

COACH CHOICE JUST SHOW UP!Read more

Strength: Deadlift 12 mins work to a heavy single WOD: For Time: 27 Deadlifts, 27 Toes to Bar, 27 Box Jumps 21 Deadlifts, 21 Toes to Bar, 21 Box Jumps 15 Deadlifts, 15 Toes to Bar, 15 Box Jumps 9 Deadlifts, 9 Toes to Bar, 9 Box Jumps *Box 24/20/16 * Barbell: 135/95/85Read more

Skill: Double Unders (10 min progressions)  WOD: 3 Rounds NOT for time. Can do in any order. 75 Double Unders or 100 Singles 20 Barbell Strict Presses (does not need to be unbroken) 15 Cal Row 10 Single Arm Devil Presses 50/35/25 (switch each rep 10 total)Read more

Strength: Front Squat Complex 12 min work to a heavy complex One 3-sec pause then 2 regular FS WOD: For Time: 40 Wall Ball Shots (20/14/10 to 9/10′ target) 40 Alternating Dumbbell Power Snatches (50/35/25) 40 Wall Ball Shots (20/14/10 to 9/10′ target) 40 Alternating Dumbbell Power Snatches (50/35/25)Read more