11.13.17

Warm-up 3 minute AMRAP (repeat x2 for 6 min total) 0-1min high knees 1-2 min SDLHP w/ KB 2-3 min...

NO WOD today due to construction!

WOD 11.11.17

Partner WOD: Buy-in – 1000m Row -Then- 30 Power Snatch 135/95# 40 Hand Release Push-ups 400m Run (together) 20 Power...

WOD 11.10.17

Metcon: 5 RFT: 10 Pistols(1-legged squats) 10 Ring Dips 15 Sandbag squat cleans 15 KB Swings 200m Run *E3MOM –...

WOD 11.9.17

Warm-up Tabata Kettlebell swings Jumping squats Pushups Side plank hold Strength Shoulder to Overhead complex – 1 Strict Press +...