Conditioning: Every 5 mins x 4 sets 6-12 Pullups 21 UB Kettlebell Swings Row 30/24 Cals (may sub a 400m run if you’re feeling it!) *2nd Group Staggers in at the 3:00 mark *GO ALL OUT ON EACH INTERVAL.. you should end up with around 2 mins of rest each round.. Pullups + Swings should...Read More

WOD 1: Nearly Bodyweight–Partner20 Min Cap 21-15-9Air SquatsAlternating V-Ups_Directly into21-15-9Lunges w/PVC OverheadPVC Overhead SquatsDirectly into21-15-9Lateral Hops over PVC15-12-9Broad Jump*Athletes Trade by movementWOD 2: Individual – Interval4 Min of Work1 time through:30 Punisher Squats (:20 air squats/:10 bottom of squat hold):30 Star Jump:30 Punisher Squats (:20 air squats/:10 bottom of squat hold):30 Plank Hold:30 Punisher Squats...Read More