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WOD – February 15, 2019 at 12:35AM

#WOD 2/15/19 A) 5 Sets Front Rack Alternating Lunges x 4/4 L-Sit Hold x Max Effort (off boxes) B) In teams of 2, complete for time: 100 Cal Row 80 Deadlifts (185/115) 60 Abmat Sit-ups 100 Cal Row 80 Abmat Sit-ups 60 Deadlifts 100 Cal Row (Teams must split reps evenly)

WOD – February 13, 2019 at 12:23AM

#WOD 2/13/19 AMRAP7 Burpees x 10 Russian Kettle-bell Swings X 30 *rest 3 minutes AMRAP7 Goblet Squats x 10 Double Unders x 30 *rest 3 minutes AMRAP7 KB Snatch x 10 (5 on each arm) Mountain Climbers x 30 (Kettle-bell weight: 20/12kg)

WOD – February 06, 2019 at 10:08PM

#WOD 2/7/19 A) Every 90 seconds for 12 rounds: 1. Glute Ham Raises x 5-7 2. Candlestick x 5-7 3. Kettlebell Windmill x 4/4 B) 20 Deadlifts (225/145) 40 Wall Balls (20/14) 15 Deadlifts 30 Wall Balls 10 Deadlifts 20 Wall Balls 5 Deadlifts 10 Wall Balls