WODs

Well wishes for Good Friday! Please note we’ll only have one class today (9:30AM) 3 rounds for[…]

Rest Day

For time:9-6-3:Strict handstand push-ups*Complete 15 sit-ups after each set.15-12-9:Strict ring dips*Complete 15 sit-ups after each set.15-12-9:Push-ups*Complete 15[…]

7 sets for load:1 front squat Post-workout:5 sets:10 KB side bend/side1:00 double KB front-rack hold

4 rounds for time of:Run 800 meters30 Russian KB swings 16/24kg30 pull-ups

Rest Day

For time with a partner:36 synchronized burpees12 clean and jerks 105/155 lb30 synchronized burpees10 clean and jerks24[…]