Essentials Strength/Skill: Warm up: Dynamic Warm up Strength: Team Sled Push Relay Skill: WOD: With a Partner Perform Perform For Time: Round 1 = 63-45-27 Round 2 = 42-30-18 Round 3= 21-15-9 Each number in the round is a different movements.  Movements are as follows:     KB Swings – Box Jump – Burpee Additional: 10 Minutes...Read More

  Essentials Strength/Skill: Warm up:Dynamic Warm upStrength:Skill: WOD: 2 Rounds for Time: 100-200 Singles 25 Overhead Squats 25 Supine Row Run 800 Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm up Skill: WOD: JD’s B-Day WOD 2 Rounds for Time: 200 Double Unders 50 Overhead Squats 135/95 50 Pull ups Run 1 mile...Read More