EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then…… 3 Rounds 50 Double Unders 40 DB Hang Snatch 50/35 30 Deficit Push Ups 45s/25s Virtual WOD: 7am, 12 Noon, 6pm a. Floor Press 3 x 10-15 per arm b. Renegade Row 3  x 10-15 per arm Then…… Burpee Annie 50-40-30-20-10 Double Under Sit Up *10 Burpees over abmat after each round* Fit4ALL: Bring a Friend for Free at 9am Annie: 50-40-30-20-10 Double Under Sit Up Then…… 25-20-15-10-5 Burpees Med Ball Cleans        Read more

Annie: 50-40-30-20-10 Double Under Sit Up Then…… 25-20-15-10-5 Burpees Med Ball Cleans  Read more

RDL: 3 x 5 1/2 Kneeling Arnold Press: 3 x 15   Then…   16 min Ladder 3 C2B Pull-ups (modify w/Jumping C2B or pull-ups) 3 OHS, 95/63   6 T2B 6 OHS   9 C2B Pull-ups 9 OHS   12 T2b 12 OHS   *Continue this pattern until time runs out   Virtual 6am/4pm) Split Stance RDL: 3 x 15 1/2 Kneeling SA Press: 3 x 10   Then…   16 min Ladder Alt DB Snatch Russian TwistRead more

15 Minutes to heavy set of  2 Cleans + 1 Jerk Then……..For Time: 20 Wall Climbs 400m Run 25 Power Cleans 135/93 400m Run 30  S2OH 135/93 400m Run Virtual WOD: a. Weighted Glute Bridge with 2 second pause at top 3xME b. Turkish Sit Up 3x ME Then…….. AMRAP 13 Minutes 10 Handstand Pushups 20 DB Hang Clean 30 DB Push Press (15/arm) Fit4ALL-9am Bring a Friend for Free 8 x 1:00 Assault Bike/1:00 rest between each Then…. EMOM 8 Minutes 100m Sprint Then…… Cash Out: 8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)        Read more

8 x 1:00 Assault Bike/1:00 rest between each Then…. EMOM 8 Minutes 100m Sprint Then…… Cash Out: 8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)Read more