WOD

“We are Nothing But Shadows and Dust”3 setsMax Burpees while holding BreathRest 1 minute in between “The Frost…Sometimes it Makes the Blade Stick”OT7M for 21M20... Read More

“Is Rome Worth One Good Man’s Life”OTM for 6MM1: Shuttle Run max reps 25 ftM2: Rest Immediately followed by “We Believed it Once”OTM for 6MM1:... Read More

Two sets of:60 second Run 200m60 second Plank walk ups45 seconds of Sampson Pulses per Leg45 seconds of Pigeon Pulses per Leg30 seconds of Right... Read More

Warm UpKendra Demo Warm Up3 sets easy400m jog60s Inverted toe touch and reach60s Squat hold60s Plank on hands “Are You Not Entertained”Kendra Demo WODFor Time400M... Read More

Warm UpMel and Kendra Demo the Warm Up Two sets of:60 second Run/Bike/Row6 Inchworms9 Russian Baby Makers12 Alternating Cossack Squats @ 2111 Tempo15 Alternating Hand Plank Shoulder... Read More

Warm Up 60 seconds of various jumping jacks 30 seconds of Cat Cows 30 seconds of Bird Dogs 30 seconds of Hydrant circles per side... Read More

We Will Not Vanish Without a Fight”4 Rounds For Time40/30 Cal Bike or 400m Run2 Rounds3 Devil Press 50/35s6 DB Bent Over Rows9 DB Thrusters... Read More

“We Will Not Go Quietly Into the Night”6 RoundsAgainst a 90 second Clock150 foot Shuttle Run20 Wall Balls 20/14  /1 arm DB ThrusterMax Hang Snatches... Read More