Strength/Skill: Thruster 10 x 2 use 60% of 1 RM (2 Reps every 60 seconds for 10 minutes) Wt. Strict Pull Up 4 x AMRAP (Alternate Grip ea Set) WOD: AMRAP in 7 Minutes: 7 Single Arm KB/DB Thruster RT Arm 7 Single Arm KB/DB Thruster LT Arm 7 Ring Push Ups Additional: For Time: 15 Rope...Read More

Thank you to Coach Aaron for this suggestion. More and more athletes are starting to compete which is obviously a little different than a normal WOD. With this in mind we want to hold a “seminar/discussion” with anyone that is currently signed up to compete or thinking about it in the future. We will be covering...Read More