WOD Begin with 400 Meter Run as team: Then in any order… (Must finish all reps of a movement before going onto the next) 100 Box Jumps 24/20 100 Calorie Row 100 Shoulder to Overhead 95/65 100 Calorie Assault Bike 100 Ab mat situps Finish with a 400 Meter run as a team.


SWOD (Next week we max!) 10 Minutes EMOM First 5 Minutes 3 Front Squats @  75% Last 5 Minutes 2 Front Squats @ 90% WOD 20 Minute AMRAP (Only full rounds count) 100 double-unders (Scaled will be 1 for 1 singles) 100-ft. walking lunge METCON Same as WOD

Coach Dan’s Sunday Spotlight 9.25.2016

Good Afternoon peeps! Only a couple more days until Lockdown 2016 is over! This has been amazing. This past week we did a repeat WOD and it has been interesting. Last year we did this WOD and this year we went even a bit heavier in most divisions I feel that you all handled it Read more about Coach Dan’s Sunday Spotlight 9.25.2016[…]