WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 10 half kneeling KB presses 10 dead bugs :20 hollow rock hold Mobility Foam roll... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 400m any machine Then perform 3 rds of: 12 light front squats 12 kip swings :30 handstand... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 5 pull ups 10 push ups 15 air squats Mobility Foam roll Metcon Metcon (Time)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 200m any machine 10 single arm upright row 10 pistols to low box 5 inch... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rds -7 thread the needle each arm – 25’ DB overhead walking lunge -7 DB single... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 10 single arm DB press 10 single leg DB RDL 10 single leg glute bridge... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 10 hanging scap pulls 10 lateral box step overs 5 inch worms Mobility Foam roll... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 200 m any machine 12 KB clean 12 KB press 12 glute bridges Mobility Thread... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 6:00 12 cal any machine 24 plate hops 12 burpees Mobility Foam roll Strength Deadlift (6×2 @... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rds 15 band pull a parts :15 ring support hold 10 box jumps Mobility Pigeon Strength... Read More