Whiteboard Brief: Build: Hamstrings EMOTM x 10 Mins: 1) 10 KB/DB Romanian Deadlifts (light weight only? Add a 4 count lower on each rep) 2) 7-10 ea/ Single Leg Glute Bridge w/ 2 sec pause at the top of each rep Conditioning: 100 Kettlebell Swings For Time: EMOTM (including 0) 35 Double Unders/Single Unders or...Read More

Whiteboard Brief: WOD 112 Min AMRAP 30 Thrusters (DB or use broomstick and double reps!)30 Shoulder Tap Push-ups30 Double Upright Rows (DB or dufflebag filled with items)30 Box jumps (Box jump, curb jump, or tuck jump)WOD 23 min AMRAP30 High Knees20 Plate (or pillow) ground to OH10 Goblet Squats (KB or Backpack)–rest 1 min-3 min...Read More