DAILY WOD

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

"Full Count"
30-25-20-15-10:
Kettlebell Swings (53/35)

After Each Set:
14/10 Calorie Row
200 Meter WB Run (24/20)

Scale Options:
KB - Russian Swings
200 M Run w/o WB

MetCon Edition
20-15-10-5-5 Russian Swings
400 M Run after each round

Beginner Scale
Scale MetCon t...

"Swing Away"
4 Rounds For Time

25 Russian Swings (70/53)
20 Double Unders
15 Box Jumps (24/20″)
10 DB Snatch (50/35)

L2
Sub 20 DU attempts

L1
Sub 50 Singles
Sub step ups
Sub 10 snatch balance

Notes:

Four technical movements in short bursts.  Moving accurately and with e...

A) Front Squat
7 Min EMOM

RX
Power Clean + 2 Front Squat

B) 5 Rounds For Time
(18 Min Time Cap)

RX
20 Double Unders
15 Burpees
20 Russians (53/35)
15 Box Jump (24/20)

L2
Sub 30 seconds DU attempts
or 40 singles

L1
Sub 20 singles
Sub box step ups

Notes:

Work up to a ch...

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