3 Rounds 100m SA Overhead Carry, 70/53 15 Toes 2 Rings 15 HSPU   2 Rounds: 200m Ball Run, 20/14 30 Med Ball Sit-ups 30 Wall Ball Shots, 20/14   1 Rounds 60/50 Cal Bike or ski     Split Stance RDL: 3 x 15 Hollow Body Hold: 3 x max   Then…   12 min ladder (1-2-3-4-5….) SA Devils Press, R SA Devils Press, L *10 lemon squeezes after each even round    Read more

EMOM 7 Minutes 2 Snatch Pulls + 1 Snatch Then……. For Time 1 Mile Run (Can sub row or ski) 50 Burpees 30 Snatch 135/93 Virtual WOD: 6am, 12 Noon a. Handstand Hold 3 x 60s b. Wall Sit 3 x 90s Then…… 21-15-9-6-3 KB Taters KB Push Press, rt KB Push Press, lt Toes to Bell Fit4ALL 9am- Bring a Friend for Free! C        Read more

2 Rounds 1 Mile Run (can sub row or ski) 50 Burpees 30 Ring RowsRead more

Front Rack Step-ups: 3 x 8/leg (box ht above knee/no kick off) Strict Pull-ups: 3 x max effort   Then..   AMRAP 16 Minutes 60 Double Unders 40 Alt Pistols 20 SA DB Rows, 50/35   Virtual 6am/4pm SA Floor Press: 3 x 15 SA High Pulls: 3 x 15   Then….   16 min AMRAP 60 Double Unders (no jump rope? sub w/lateral jumps, penguin hops, mountain climbers) 40 Alt Leg V-ups 20 DB bent over rows          Read more

Clean and Jerk 1-1-1 Then…… 3 Rounds 10 Clean and Jerk 135/93 20 Ring Push Up 400m Run Congrats to Ashley and Brian on the birth of baby Jack!     Virtual WOD: 6am, 12 Noon a. Stiff Leg Deadlift 3×20 (slow tempo) b. Renegade Row 3×10-15/arm Then…… AMRAP 15 Minutes 20 Plate, KB or DB G2OH (both hands on KB or DB) 10 Burpees over DB 20 Goblet Squats 10 Burpees over DB Fit4ALL: Bring a Friend for Free at 9am! “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Cash Out: 50 Burpees for Time      Read more