Warm up3 Rounds 10 kip swings 10 push ups10 Squats 200 m runStrength Tempo Front squats 70 to 80 percent...Read more

Hero Wod DayChoose one“Jerry“ For time:Run 1 mileRow 2KRun 1 mileSgt Major Jerry Dwayne Patton, 40, died on 15 October...Read more

Warm up3 RoundsRun 20010 lunges 10 Presses with an empty bar Strength 7 sets of 3 push jerks from the...Read more

Warm up 2 Rounds 10 Good mornings with an empty bar10 Romanian deadlifts 10 Regular deadlifts Take a few minutes...Read more

Warm up4 Rounds5 Pull ups10 push ups 10 squats Strength Back Squat emom*you will have about 10 minutes to warm...Read more