workout of the day
09.25.2023
WOD
"Second and Three"
Every 3:00 for 5 sets
Run 200m
handstand walk x 25 feet or scooter walk x 50 feet
snatch x 3 reps @ 70% you can do power or squat
08.12.2021
WOD
"Dead and Gone"
6:00 AMRAP
6 deadlifts 225/185 185/125 135/95
6 bar over burpees
09.14.2020
"Slam Dunk"
AMRAP x 10 MINUTES*
2-4-6-8-10…etc
Hang Power Snatch 95/65 75/55 RX+ 115/85
*After every set perform 10 Slam Balls
