WOD

Unrated – Level 3 View Public Whiteboard Warm-up 2:00 any machine Then 2 rds 20 banded air squats 40 plate hops 20 kettlebell swings (light)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 15 good morning 15 scap pull up 10 ring rows Mobility Twisted cross Strength Dumbbell... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 30 calories any machine Then 3 rds 10 suitcase deadlifts 20 v ups 10 dumbbell strict press... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2:00 Row 3 rounds: 10 Air Squats 20 Ring Rows 10 Double DB Strict Press (Light) Mobility... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rounds: 15/12 Cal Row 10 Jumping Lunges :15 Ring Support Hold 5 Strict Pull-Ups Mobility Foam... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 5:00 12 push ups 12 wall balls 24 plate hops Mobility Arm/leg swings Metcon Metcon (Time) Buy... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds: 18 Goblet Squats 15 SA Russian KBS 12 Half Kneeling Press Mobility lizard 1/2 front... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3:00 min machine Then: 3 rds 50 single unders 20 alt leg v ups 10 deadlifts in... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rounds 5 strict pull ups :30 handstand hold 10 SA DB strict press Mobility Foam roll... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 7 minutes: 10 cal any machine 10 overhead squats 10 push ups Mobility couch Metcon Metcon (AMRAP... Read More