21 Knees-to-Elbows 18 Push-ups 15 Pull-ups 12 Overhead Squats (95/65) 9 Handstand Push-ups Run 400m 3 rounds for time Post time to commentsRead more

150 Wall-Ball Shots* Males: 20# @ 10ft Females: 12# @ 9ft For Time *If you stop, do 10 Kettlebell Swings (1.5/1 pood) Post time and number of KB’s to commentsRead more

“Erin’s Masterplan” Run 400m 21 Box Jumps (24/20) 21 Ground-to-Overhead (95/65) 21 Burpees 3 rounds for time Post time to commentsRead more

REST DAY Cardio Focus WOD: “Jerry” Run 1 mile Row 2000m Run 1 mile For Time Post time to commentsRead more

Regional WOD 3 21-15-9 rep rounds of: Deadlifts (315/215) Box Jumps (30/24) For Time Post time to commentsRead more