Core Strength EMOM 9 1 - 1x45s Dead Bug Med Ball Isometric Squeeze 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse For Time Row 500m/400m - 750/600 [...]

WOD AMRAP 20 8 Deadlift (225/155) 10 Toes to Bar Run 400m *Compare to 8/09/24 Mobility Overhead Band Lat Stretch 1x60s Overhead Band Lat Stretch 1x60s Wall Pigeon 1x90s Wall Pigeon 1x90s [...]

Strength A1 - Strict Wall Handstand Push-Up 4x3-5* 4x2-3 5s Wall Negatives 4x5+ on Box 4x8+ Anything Else *No Mats to limit range of motion A2 - Weighted Strict Pull-Up 4x5 @ Weight 4x5+ @ [...]

Partner WOD You Go I Go 6 Rounds (3 Each) 10 DB Deadlift (2x50/2x35) 10 Push-Up to Single Arm Renegade Row (2x50/2x35) 30 Cross Body Mountain Climbers then 10 Rounds (5 Each) 10 Alternating [...]

WOD 2 Rounds Row 1500m/1200m* 5 Wall Walks 35 Sit Ups *As Equipment Allows. Bike = 90/72 Cal *25 Minute Cap Friday Arms EMOM 11 1 - 1x10 Standing Back to Wall Barbell Curl (55/40) [...]

Core Strength EMOM 9 1 - 1x12 Strict Hanging Knee Raise 2 - 1x12 Straight Arm Side Plank 3 - 1x12 Straight Arm Side Plank WOD 3 Rounds 5 Lateral Over the Bar Burpee 8 [...]