UPDATE: All WODs are now posted on Wodify. Please contact us if you are a member and do not have access to Wodify, or plan to drop in and would like to know the WODs in advance.
7 rounds for time: 20/25-calorie bike – Rest 1:00 between rounds. SCORE: TOTAL TIME SKILL WORK Post-workout: 2 sets: 1:00 GHD hip extensions – Rest 3:00 between sets.
SKILL WORK Pre-workout: On a 10:00 clock: Build to a heavy 1 squat clean + 2 front squats 3 rounds for time: Run 400 m 100 double-unders 10 front squats