10.31.17 Hells bells

A. Group warm upB. WOD demoC. E2MOM for 20 min15 wall balls 20/1430 DU’s – 3:1*if you complete all reps with time remaining, use it as rest.*score is total rounds completed. If you don’t complete the reps within the 2 minute time frame, your workout...

10.30.17

Group warm up movement prepA.)12 min E2MOM 10 Front Squat 95/135lbs From the Ground B.)5 x 200m row intervals rest 2 min btw hard efforts AVG. Cals is your score Source: Workout Of The Day

10.30.17 Quad damn

A. Group warm upB. WOD demoC. Front squat5x10 @ 60% 1RMD. For time:50 front squats 75/5525 push ups50 pull ups25m suicide run50 tire jumps*step down25 strict knee raises50 push press*20 min time capE. Cool down Source: Workout Of The Day

W3 – Snatch

A. Warm upB. MobilityC. Barbell warm up3 of each x 2 complete roundsdown and updown and up with elbows high and outsidemuscle snatchesB. Full extension drops2x2 @ 1/4 squat depth2x2 @ 1/2 squat depth2x2 @ full squat depth*from full extension (on toes and shoulders to...