WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 50’ lunge 50’ reverse lunge 50’ banded walk 50’ lateral walk 10 empty bar muscle... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 1:00 any machine 10 suitcase DL 10 inch worms 5 strict pull ups Mobility Pigeon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 8 min 10/8 calories 15 air squats 20 sit ups 10 single arm upright row Mobility Foam... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 1:00 row :30 plank or handstand hold :30 bar hang Mobility Couch Metcon Metcon (Time)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 7 min AMRAP 12 cal row 10 deadlifts start with the bar and increase each round staying... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 1:00 any machine 8 burpees :30 handstand hold 8 tall box step ups Strength Bench... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 4 rds 15/12 cal any machine 10 v ups 10 inch worms (no push ups) Mobility Hamstring... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 1:00 any machine 50 jump ropes 10 suitcase dB deadlifts Mobility Twisted cross Strength Push... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 50’ banded lateral walk 50’ banded monster walk 10 banded air squats 10 dumbbell single... Read More

Unrated – Level 3 View Public Whiteboard Metcon Metcon (Time) 4 rounds 5:00 run 10 burpees 20 jumping lunges