W.O.D. Within 21 minutes for distance: Ride bike 2:00 mins Run with bike 1:00 mins Repeat until 21 minutes has elapsed If you do not […]

W.O.D. 150 wallballs

Strength/Skill Shoulder mobility # 1 Push-up Press Ladder As, Ts and Ys W.O.D. Diamond Push-ups Dips 20 20 40 40 60 60

Strength/Skill Say something nice to someone you don’t know. W.O.D. Max effort double unders then perform Burpees for as many double unders as you did […]

W.O.D.“Half Murph” 800 Run 50 Pull-ups 100 Push-ups 150 Air Squats