Angie’s Farewell WOD Buy In: 1000m (Rower/Ski Erg) 25 Rounds -3 Box Jumps (24″ |20*) -6 OHS (Empty Barbell) Cash Out: 1000m (Rower /Ski Erg) *EOD 03/06/2000 5 Min Rest […]

WARM-UP 1 ROUND 10/8 Cal Bike 10 Good Mornings 10/10 Fire Hydrant Lifts 10 Bird Dogs 5/5 A-Frame Hip Opener* 10 Glute Bridge Raises *Kneeling with one leg out straight […]

WARM-UP 1-2 ROUNDS 5/5 Moose Antlers 10 Banded Pull Aparts 5/5 Banded Crossbody Pull Aparts 10 Heels Elevated Glute Bridge-Ups Into… 2 ROUNDS 5 Strict Presses → 5 Push Presses […]

WARM-UP GENERAL MOBILITY :45/:45 Rig Pec Stretch 20 Calf Pumps in Down Dog 6 Slow Bootstrappers :45/:45 Rig Lat Stretch Into… 1:00 Cardio Choice #1 Into… 2 ROUNDS 10 BW […]

Murph  1 Mile Run 100 Pull-ups 200 Pushups 300 Air Squats 1 Mile Run (Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.) Rx […]

WARM-UP 1 ROUND 25’ Toe Walk 25’ Heel Walk 25’ Alt. High Kicks 400m Run Into… 1 ROUND 25’ Alt. Hip Openers 25’ Alt. Quad Stretch 25’ Alt. Cossack Squats […]

WARM-UP SQUAT MOBILITY 1 ROUND 10 Air Squats 10/10 Lunges 10/10 Cossack Squats 10/10 Curtsy Lunges 2 ROUNDS 10 Elbow Punches 5 Front Squats 10 Box Jumps → High Box […]

WARM-UP 2 ROUNDS 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Overhead Squats Into… 1 ROUND 10 PVC Cuban Press 10 Scap Pull Ups 10 Kip Swings […]

WARM-UP 1 ROUND :30 Arm Only Rowing :30 Arms + Body Rowing :30 Half Slide Rowing 1:30 Full Slide Rowing Into… 2 ROUNDS 10 Up-Down to Down Dog 10 KB […]