WORKOUT OF THE DAY: 03.18.19

12 minutes of mobility

-then-

AMRAP 12

200m row

12 push ups

12 KBS 1.5/1

WORKOUT OF THE DAY: 03.19.19

4 RFT

400m run

50 double unders

15 OHS 95/65

15 hollow rock

WORKOUT OF THE DAY: 03.20.19

10 minutes to work up to 75% of IRM deadlift

-then-

3 RFT

9 bar facing burpees

6 HSPU

3 deadlifts at 75% of your IRM

*Rest 3 minutes and repeat

WORKOUT OF THE DAY: 03.21.19

EMOM 16

Minute 1: 14 wall balls 20/14

Minute 2: 10 T2B

Minute 3: Cal Bike 13/9

Minute 4: Rest

WORKOUT OF THE DAY: 03.22.19

FRIDAY NIGHT LIGHTS AND SOCIAL!!!

WOD will be posted Thursday night. The regular classes will also perform the Open WOD. If you want your score to count towards the team competition, you must be judged by a coach.

WORKOUT OF THE DAY: 03.23.19

Partner WOD

*Split work evenly and run together.

AMRAP 20

200m run

20 DB hang squat cleans  (2 DB’s 50/35)

20 GHD sit ups

2 rope climb