DAILY WOD

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

"Double Dare"
On the 4:00 x 5 Rounds:
25/20  Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

"Thumb War"
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest 


            
            
...

Bench Press
Build to heavy set of 3

"Swole Cycle"
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

# DAILY MINDSET
**“Shallow people believe in luck and circumstance. Strong people believe i...

"Skyscraper"
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike

Notes:

“You must expect great things of yourself before you can do them.” – Michael...

“Rush Hour”
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Notes:

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
 
From a man who is recognized as...

"Face Off"

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

"Meatball"
For Time:
75 Wallballs
35/25 Calorie Assault Bike
10 Rounds of "Strict Cindy"

"Cindy": 5 Pull-Ups, 10 PUsh-Ups. 15 Air Squats

Notes:

### GENERAL
* One time through for time
* Complete all reps at one movement before advancing to the next

### WALLBALLS
* Should...

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