Brad

Workout of the Day For Time: SA Alternating Devils Press x 30 Run 1 Mile Double Under x 120 OR In teams of 2, partners alternate full rounds to complete 10 rounds (5 each) of: SA Devils Press x 6 Run 400m Double Under x 24

For a video breakdown of today’s WOD, click here Workout of the Day Accumulate the following: 2 minutes – L-Sit 3 minutes – Mixed Hanging (Use a mix of grip techniques: pronated, supinated, single arm) 4 minutes – Front Scale, Back Scale, Single Leg Balancing. For Time: Single DB Alt. Box Step Up x 200

Workout of the Day REST DAY

For a video breakdown of today’s WOD, click here Workout of the Day A. 3 Sets: A1. Banded Face Pull or Reverse Fly x 10-12 A2. Russian Push Up x 10 or Hi/Lo Plank 45 seconds A3. Prisoner Good Morning x 10-12 B. 2 Sets: Heels Elevated Squat x 5 @ 3011 – Rest 10-15

For a video breakdown of today’s WOD, click bere Workout of the Day A. 3 Sets: A1. Alternating 3pt Hip Bridge x 10 A2. Alt. Cossack Squat x 10 A3.Hollow Rocks/Hold x 30 seconds B. EMOM for 20 (5 Sets) Station 1 – Double Under x 30 + Plate GTO x 10 Station 2 –

Video breakdown of WOD here Workout of the Day A. 4 Sets A1: Cyclist Squat w/ Goblet Hold x 10-12 @ 30X1 – Rest 45 seconds A2: Dips x 10-12 @ 2011 – Rest 45 seconds A3: SA OH Carry x 90ft per – Rest 45 seconds B. For Time: SA DB Thruster x 15

Workout of the Day A. 6 Sets: Run 800m @ 10 seconds faster than your 5k pace. Rest 2-3 minutes between.

Workout of the Day Accumulate the following: 2 minutes – L-Sit 3 minutes – Mixed Hanging (Use a mix of grip techniques: pronated, supinated, single arm) 4 minutes – Front Scale, Back Scale, Single Leg Balancing. B. Every minute on the minute for 12 minutes: Odd – 5-10-15 Shuttle Run + OHS x Max Reps

Workout of the Day REST DAY

Workout of the Day A. 4 Sets: A1: Alt. Cossack Squat x 8-10 – Rest 45 seconds A2: Nose to Wall Handstand Hold x 30-45 seconds – Rest 45 seconds A3: Alt Renegade Row x 8 per @ 2011 – Rest 45 seconds A4: Single Leg Glute Bridge x 30-45 seconds per – Rest 45