November 30, 2016

Thursday | December 1

Strength: Every 1 min for 12 mins, alternating between: 3 Candlestick Box Jumps, 24/20 in 3 Snatches, 155/115 lbs WOD: 27-18-12 reps, for time of: Shoulder-to-Overhead, […]
November 29, 2016

Wednesday | November 30

WOD: For time: 60 Assault Bike Calories 8 Rope Climbs Sled Push, 280/200 lbs, 200 ft Run, 800 m 40 Handstand Push-ups
November 28, 2016

Tuesday | November 29

Strength: Snatch Balance + 3 Overhead Squat 1-1-1-1-1 WOD: 3 rounds for time of: 6 Kettlebell Squat Snatches, 53/35 lbs 15 Pull-ups 12 Ring Dips
November 27, 2016

Monday | November 28

Strength: Clean & Jerk 1-1-1-1-1-1-1 Skill: Kipping / Butterfly Practices WOD: Complete as many rounds as possible in 7 mins of: 5 Thrusters, 95/65 lbs 7 […]
November 25, 2016

Saturday | November 26

WOD: Complete as many rounds as possible in 20 mins of: 12 Overhead Squats, 115/85 lbs 10 Chest-to-bar Pull-ups Row, 400 m