Monday

Pre WOD Every 2 minutes, for 16 minutes (8 sets): Power Clean + Power Jerk Build over the course of the 8 sets to today’s heavy. WOD “Grace” For time: 30 Ground to Overhead (135/95 lbs)

Saturday

WOD In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots 20 Anchored Sit-Ups Rest Station Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next...

Friday

Pre WOD Weighted Pull-Ups *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM WOD Three rounds for time of: 400 Meter Run 20 Pull-Ups 10 Strict Handstand...

Thursday

Pre WOD Every 3 minutes, for 18 minutes (6 sets) of: Pause Front Squat x 2 reps Build over the course of the 6 sets to today’s heavy double. WOD Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press...

Wednesday

Pre WOD Every 3 minutes, for 15 minutes (5 sets): Snatch x 1.1.1 (rest 5-7 seconds between singles) WOD Two sets for max reps/calories of: 3 Minutes of Assault Bike Rest 60 seconds 3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10...