DAILY WOD

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

"Leg Work"
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

Notes:

“Kind words can be short and easy to speak, but their echoes are truly endless.” - Mother Teresa
 
The simple “thank you” could very well...

“Doorbell”
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50's/35's)
15 Dumbbell Front Squats (50's/35's)

Notes:

“There is a difference between listening, and waiting for your turn to speak.” - Simon Sinek

It is a skill to be able to list...

"Megalodon"

Teams of 2: 
6 Rounds:
12 Box Jumps (30/24) 
21 Dumbbell Front Squats (50’s/35’s) 
500 Meter Row 

*3 Rounds Each, Switching After Complete Rounds*

# DAILY MINDSET 
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad...

"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Row

Score is Slowest Round

Notes:

In this triplet workout, athletes will work to get through the three movements listed quickly, resting until the next 5...

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