WOD

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 1:00 row 6 inch worm 9 lateral box step ups (r/l) 12 air squats Mobility... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 5 rds 5 ring rows 10 push ups 15 sit ups Mobility Foam roll Metcon Metcon (AMRAP... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 1:00 bike/row 10 empty bar clean and jerk 10 hanging scalp retraction 10 banded pallof... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds :30 ring support hold :30 bear crawl :30 handstand hold :30 hollow rocks *take :10... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 400m run 20 pull ups 20 push ups 200m run 10 behind the neck push press 10... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 50’ banded lateral march 10 banded air squats 50 jump ropes Mobility Saddle Metcon Metcon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 4 ring dip 6 kip to swing on rings 8 single dumbbell upright row (8l/8r)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 5 burpees 10 v ups 10 dumbbell floor press (5l/5r) *use one dumbbell Mobility Pigeon... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 15/12 cal any machine 15 ring rows 25 plate hops 10 jumping lunges Mobility Couch... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 rds 1:00 row 10 push ups to downward dog pose 50’ banded lateral side step Mobility... Read More