1. Four sets of: Chin up x 8-10 reps Ring Push up x 12-15 reps 2. 2 Rounds for Time 15 Burpee toes to bar 30 Shoulder to Overhead 60 ft Overhead Carry

1. Alt. minutes for 16: Min 1- 5 Deadlifts @70-75%+12 Jumping Squats+ AMRAP du Min 2 – REST 2. 3 Rounds of: 15 Superman 30 sec hollow rock 30 sec side plank each side 15 Glute bridges

HAPPY NEW YEAR REVANATION!!!! WOD 1. EMOM for 12 minutes Min 1 – Ring Row x 10-12 Min 2 – V- up x 12-15 reps Min 3- 8 Tall Box Jump 2. Four sets of 2 Clean Pull+ Hang Power Clean+ High Hang Clean 3. 5 Rounds For Time: 7 Squat cleans (115/85) 1 ... Continue Reading

1. Four sets of: Push Press x 3-5 reps One arm kettle bell row x 8-10 reps 2. FOR TIME 30 Overhead Squats (95/65) 30 Burpees 30 Box Jump Over 30 Shoulder to Overhead 30 Toes to Bar

1. Body Weight Front Squat Ladder Min 1- 1 rep Min 2 – 2 rep Goal should be to reach minute 12, if you are unable to do so…..Prowler Pushes for the remaining time *scale the weight if know you wont be able to reach at least minute 8 Rest 5 min ... Continue Reading