Dynamic Effort Lowers
Main Event: Straight bar pause squats, pause half way down, drop to bottom and explode 8×8 w 50% Accessories: Sumo speedy vs mini bands wk1-50%x3x10... Read More
Thursday, 8 October, 2015
Workout of the Day: MWOD: T-Spine Smash (3 Minutes, Pg) Bone Saw Calf Smash (2 Minutes Each, Pg) WOD: 4 Rounds for time of: 5... Read More
Kids: October 7, 2015
Warm up: Switch sides! Skill work: Wall Ball: Focus on accuracy WOD: In teams of 3-4, complete 3 Rounds of 30 sec at each of... Read More