The WOD

Featured / 13.09.2013

Part A: Movement Preparation-SMR, BAM, and DA&M   PART B: Double Under Work Shop (3 Minutes Max Effort DU)   Part C: For Time: 20 S2O #115/#75 20 Bar Facing Burpees (over the bar) 25 S2O #95/#65 25 Bar Facing Burpees 30 S2O #75/#55 30 Bar Facing Burpees
Featured / 10.09.2013

Part A MOBILITY – Posterior Chain & Posterior Shoulder   Part B: Complete as many Reps as Possible in... 3 min, 5 min, 7 minutes in the following order 20 Box Jumps M24”/W20” 20 Push Press #75/#55 20 Front Squats #75/#55 Rest 1 minute after each time period. Begin at top of list for each interval Score for total reps in each cycle
Featured / 09.09.2013

Part A: Movement Preparation-SMR, BAM, and DA&M   PART B: 15 Minutes to establish a 1RM Squat Clean   Part C: 4 Rounds for time: 4 Squat Clean #185/#125 8 Hand Stand Pushups 12 Pull Ups 16 Wall Ball Shots #20/#14 Rest 2 minutes after each round