by Stefani | Dec 11, 2014 | WODs
Skill/Strength/Buy-in: 5m row for calories WOD: 2rft F2F Sprint 25 Pull-ups F2F Sprint 25 Wall Balls F2F Sprint 25 Burpees HAPPY WODDING!
by Stefani | Dec 10, 2014 | WODs
Skill/Strength/Buy-in: Max Effort Front Squats @ Body weight WOD: 100 Hang Power Cleans 115/75 *15 Burpees for each time you drop the bar. HAPPY WODDING!!
by Stefani | Dec 9, 2014 | WODs
Skill/Strength/Buy-in: OHS, build to heavy singles WOD: Tabata intervals w/ slam ball WBS Sit-ups MBC Ball Slams HAPPY WODDING!
by Stefani | Dec 7, 2014 | WODs
Skill/Strength/Buy-in: 3xME Flex Arm Hang, or practice Lowers WOD: 20 min EMOM Ladder 1 Squat 15 KBS *Add 1 Squat every minute until you cannot complete a round within a minute *upon failure, start Squats at 1 and scale KBS to 10, continue to add Squats ...
by Stefani | Dec 7, 2014 | WODs
Skill/Strength/Buy-in: Clean & Jerk practice WOD: 5RFT 5 G2OH 10 Pull-ups 30 Double Unders HAPPY WODDING!!
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