WOD: A1: Close Grip Wtd Pronated Strict Pullup (3 tough reps x 5 sets rest 1 min ) Hands within 12" apart A2: Supinated Bent [...]

WOD: A. Squat Snatch . Above knee Hang Squat Snatch (work to tough single within 10 sets ) Rest 1-1:30 bt sets B. 7 min [...]

WOD: Feilders choice based on ability.... A. 3 sets: :30 medium incline KB bat wing hold :30 12-15 inverted body rows Rest 1m30 Or B. [...]

WOD: 10 min @ Flow Pace SA OH KB Carry 75ft/arm Double arm Hammer Curl, 12 reps Banded Tricep Ext, 15 reps 15-20 V-up/V- Crunch [...]

WOD: A. Power Clean . Front Squat (1.2 work to tough set) take 1 set every 2 min x 10 sets - first set starts [...]

5 min AMRAP 9 Toes to bar 18 Wall Balls  20lb/14lb 18 Double Unders rest 5 min b/t setsRx+ 36 Double Unders We are purposely [...]