Strength/Skill: 3 Sets: Back Squat  6-8reps @ 80% of 1RM Controlled Toe to Bar/Strict(no kip) 12-15 reps WOD:   “Nancy ” (last done 101105) 5 rounds for Time: 400 Meter Run 15 Overhead Squats 95#/65# Hey MWodies, In this episode of “I am MWod”, I want to take a moment and introduce you to one of...Read More

Strength/Skill 200 Meters Sprints x 4 Rest 2 min between rounds WOD: 3 Rounds for Time: 15 Hand Release Push ups 20 Paralette Dips 25 KB Swings 55#/35# Extra Credit: 50 Burpees for timeRead More

Strength/Skill Squat Therapy WOD:  For Ten Minutes Complete 200 Single Jumps Rope Run 400 Meters with a plate then in the remaining time do as many burpees as possibleRead More