12.13.17 Kitchen sink

A. Group warm up B. WOD demo C. 5 – 3 minute AMRAPS2 minute rest between roundsAMRAP 1 – 10/7 cal row5 burpees over rower AMRAP 2 –10 push ups10 hollow body rocks AMRAP 3 – 5 DL 225/15530 DU’s AMRAP 4 Sandbag over shoulder100/50 AMRAP 5...

12.13.17 WTF

A. Group warm up B. WOD demo C. For time:100 burpeesevery 2min on the minute do a 25m bear crawl D. Not for time:3 rounds20 TGU sit ups – 10 per arm20 supermans50 m sandbag carry 100/50 E. Cool down Source: Workout Of The...

12.12.17 Duces

A. Group warm up B. WOD demo C. Single leg KB RDL3×20 – 10 per leg D. For time:30 power cleans 115/85200m run20 power cleans 400m run10 power cleans800m run *20 minute time cap E. Cool down Source: Workout Of The...