Whiteboard Brief: Build: Core Accumulate 3:00 in a Straight arm Plank Position Every time you break do 5 Updowns (no pushup burpee) Conditioning: Thrusters….You knew these were coming at some point 😉 4 Rounds for time: Run 400 M 10-15 Single Arm DB/KB Thrusters (trade arms as needed) *Thrusters should be completed in 2 sets...Read More

Whiteboard Brief: WOD 1Chipper (30 min CAP)800m or 4 min run50 Double KB Deadlifts (or heavy duffle)50 Jumping Jacks or 100 Jump Rope Singles50 Mountain Climbers50 Alternating Snatch (DB or Back Pack)400m or 2 min runWOD 2Tabata Air Squats (5 Rounds)**Try to accumulate 100 reps!Read More