Workout of the Day

2018-09-13 Thursday

Skill: Ring Dip Holds 10 x 5/5 Metcon: EMOM 20: Min 1:  15  Burpees Min 2:  8  DB Snatches + Front Squat (4 each side) Min 3:  30s Battle Ropes Min 4:  30/40  Russian Plate Twists 25lbs

2018-09-12 Wednesday

Skill:  L-Sits Metcon: Wod A: For Time: 40  Power Snatches @75% of 1RM *10 min time cap Wod B: For Time: 40  Power Cleans @75% of 1RM *10 min time cap *post weights to comments

2018-09-04 Tuesday

Skill/Strength:  Hollow Holds/Rocks Metcon: 3 rounds for reps: 1:00  Wall Balls 1:00  deadlifts  80/115 1:00  Hang Cleans  80/115 1:00  Russian Plate Twists  25 1:00  Box Jumps  20/24 1:00  Rest