WOD 11.19.17

WOD 11.19.17

Accessory Strength work: Bulgarian Split Squat – 3×10 Single arm KB Sotts press 3×10 (5 each arm) Metcon 4 RFT:...

WOD 11.18.17

WOD 11.18.17

Saturday Surprise WOD!!! 🙂

11.17.17

11.17.17

Warm-up Skills and drills Junkyard dog Skill work Muscle ups/ chest to bar pull-ups or butterfly pull-ups (per level of...

11.16.17

11.16.17

Strength Bench Press 5-5-3-3-2-1 increase in weight each set starting 50% Then Go back to original light weight and do...

11.15.17 Partner Workout!

11.15.17 Partner Workout!

Warm-up Run in circle following each other, burpees on Roxanne. Brief Skills work: Movements review and clean and jerk Teams...