Workout 4 RFT 50 Double unders 400m run 30 Sit ups 20 Single-arm DB Push press, total (50/35) *or 10 Handstand push ups

Strength A1 - Deadlift(deadstop) - 5 x 4 @ 80% of your 1RM *Max reps on the last set A2 - Frog pumps - 4 x 12 Workout 6 min AMRAP 2-4-6-8… Hang power clean [...]

Strength A1 - Back squat 5 x 4 @ 80% *Max reps on your last set A2 - Calf raises 4 x 12 Workout For time 30 Box jumps (24/20) 30 Step ups (1-DB, 50/35) [...]

REST DAY! Get outside and do something fun. Like celebrate national black dog day. Or just relax! Yoga at 10am. Gainz Club at 11am. SoberWOD at 3pm. See you tomorrow!

Strength A1 - Bench Press - 5 x 5 @ 70% of your 1RM A2 - KB Pullover on medball - 4 x 10 Workout For time 30 Renegade rows (1=1) 30 Deadlifts 30 Hang [...]

Strength 1 A1 - Hang squat snatch 2 x 3 2 x 3 2 x 3 2 x 3 2 x 3 **Complete each set twice at the same weight. Each set has 3 reps. [...]