Workout of the Day

Warm up 5 minute squat test WOD Death by pull ups Rest Death by ohs

Warm up 5 minute full body flow Then 3 rounds 10 deck squats 50' death March 5 swimmers Strength Front rack step ups 16/12" 8x4 each leg Single leg DB rdls 8x4 each leg 8x15 banded good morning WOD Amrap 11 30 floor press 30 hang cleans 30 bent over row

Warm up 3 rounds 8 ultimate stretch 4 wall walks 60 second supinated hang Wod Amrap 40 50 v ups 50 GTOH 50 burpee plate hops 50 Russian twists 50 cals