DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

A) "Ring the Bell"
27-21-15-9

RX
Russian Swings (70/56)
Burpee
400 m Run

L1
21-15-9
Sub 200 m Run

B) ROMWOD

A) Front Squat

RX
3x4

L2
3x5

B) 14 AMRAP

RX
3 Squat Clean (185/115)
15 Russian Swing (53/36)
20 Double Unders

L2
Sub 30 seconds DU attempts

L1
3 Power Cleans
15 Russian Swings
40 Singles

A) High Hang CJ Complex
10 EMOM

RX
High Hang Squat Clean + Jerk

L2
High Hang Power Clean + Jerk

B) 12 Min AMRAP

RX
24 Russian Swings (53/36)
12 Box Jump

L1
Sub step ups

Notes:

The complex is done with a full squat clean.  Focus on dynamic hips and fast feet under the...

A) Back Squat

L3
75% x 5
85% x 3
95% x 1+

L2
3 x 5

Partner WOD

L3
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull Ups
1000 M Row - Cash-out

L1
(Team of 3)
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull...

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