11.1.18 Savage AF

A. Group warm up B. WOD demo C. EMOM 121. 30 second static ring hold2. 30 second handstand hold3. 30 second superman hold D. AMRAP 9 | For total reps3-6-9-12-15-18-21-24-27-30…KBS (r) 53/35Tire jumpsK2E *total reps per round = R1: 9 reps | R2: 18 reps | R3: 27...

10.31.18 Muddy water

A. Group warm up B. WOD demo | barbell warm up C.For time: 9 minute cap | any missed reps = 1 second penalty9-6-3DL 315/22027-18-9burpees over bar At 9 minute mark start AMRAP | IF YOU FINISH BEFORE 9 MIN MARK USE THAT TIME AS REST Source: Workout Of The...

10.30.18 Mad Dash

A. Group warm up B. WOD demo | barbell warm up C. EMOM 81. 8 barbell rows2. 10 back squats | from ground | will need to use same bar as you use for rows D. AMRAP 128 pull ups 12 back squats 135/105 | rx+ 175/135 | from ground8 push ups Source: Workout Of The...