Workout of the Day

Skill-work: Beach Muscles  3 Rounds  15 Pause Lateral Raises  15 bicep curls  3 Rounds  15 DB Upright Rows  15 DB Skull Crushers  Conditioning:  Endurance  As Many Reps/rounds in 25 Minutes …

Skill-work: Barbell Cardio Complex Work  Every 2 Minutes for 14 Mins  1 Squat Clean + 1 Hang Squat Clean + 1 Front Squats + 2 Jerks  Conditioning:  For Time:  10-1…

Skill-work: Core Work  2 Rounds  20 GHD Situps  20 Rower Ab Slides  20 Russian Twists  1 Min Hollow Hold  Conditioning: AMRAP 20 Minutes  15 Ring Dips  10 Devils Press  15…

Saturday Partner wod 2k row 90 box step overs ( 35#db/25lb db) 80 ab mat sit ups 70 burpees 60 wall ball (20/14) 50 plate overhead lunges (35/25) 40 kb…