Warm up 10  min cap 4 rounds 20 push ups 12 butterfly kicks 12 wall ball shots 30 cross crunch WOD 12 min cap AMRAP 21 inverted pull ups 21 burpees 21 over head squats Originally posted 2015-11-03 16:08:11.

Warm up 6 min cap 3 rounds 10 wall ball shoots 10 kettlebell swings 10 release push ups WOD 30 min cap 5 rounds 50 double unders/150 singles 10 front  squats 20 push-ups Originally posted 2015-07-28 14:45:36.

Warm up 6 min cap 3 rounds 20 step ups 10 wall ball 10 dips WOD 30 mins cap 4 rounds Row 500 meters 20 dead lift 20 push ups Originally posted 2015-06-25 15:09:31.