Birthday wod

11/15/17 Happy birthday Walker! Warm up:group 2x 11 Air squats 15 jumping jacks 20 doubles 17 sit ups Partner row 1994m switch every 250m. Wod: for time 400m run 23 kb swings 53/35 23 HR push ups 23 box jumps 24/20″ 23 OH sqauts 75/55 400m run 23 OH squats 23 box jumps 23 HR…

Hero Wod

Saturday 11/11/17 Warm up: group then: tabata jump rope Veterans day Hero WOD: Jenny AMRAP 20 20 overhead squats (45 pounds) 20 back squats (45 pounds) 400-meter run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised…

Grip Test

Thursday November 9 2017 Warm up: 400m row PVC warmup 2x: 5 pull-ups 10 empty-bar deadlifts (focus on form) 15 sit-ups A.) EMOM 10 e. :30 bar hang o. 4 deadlifts 185/135 B.) 5 RFT 15 toes-to-bar 10 deadlifts 135/95 5 strict pull-ups 1:00 DB hold 35/20 This will be a good one guys!! Come…