15 minute warm up and build bars and get all equipment out for your team- make sure you have all...Read more

8am endurance 1 mile- rest 4 minutes 2×800- rest 2 minutes (after 2nd 800 slowly slowly slowly jog to Byrd...Read more

Strength-Front Squat 3,3,3,3,3+ Work your 3 plus, it’s Friday. Wod- 15 Minute ladder- 1 Kettle Bell Swing 1 Wall Ball...Read more

Strength- power clean and jerk- Sets of heavy 2’s. Perform one power clean and jerk, drop the bar, reset quickly...Read more

Strength- Power Snatch complex. 2 power snatch, 1 hang power snatch. (perform two power snatches from the floor, then one...Read more