Warm Up: Jumping jacks for 5 minutes. Take breaks when needed — remember it’s a warm up. Mobility WOD – find a sore spot and tack and floss it for 2-5 minutes! Use a roller, tennis ball, elastic bands…etc. Sore shoulder, hamstring, quad…etc, mash the crap out of it. After you’ve worked the area check […]

Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) DU’s (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which […]