DAILY WOD

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

Pause Front Squat

Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.



“Nine Yards”
AMRAP 12:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row
….
Up by (3’s) un...

“Fran”
21-15-9:
Thrusters (95/65)
Pull-Ups

L1
Push Press
Ring Rows

Notes:

While this a weight that athletes are capable of holding on to for 21 repetitions unbroken, that doesn’t not have to be the case during the workout if it means the set of 15 will have to be broken i...

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