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WOD Baked Potato 10 Rounds 16 Single Dumbbell Alternating Step Back Lunges (50/35) 2 Wall Walks L2: DB 35/25, Partial Walks L1: DB 25/15, Inch worms Skills and Drills Double-Unders: Week 1 Day 1 Every athlete progresses differently in learning double-unders. Some can...

WOD Snatch 1x1 Build to a heavy single Squat Snatch (10-12 minutes) * rest as needed between lifts * Potato Chips 2000/1750m Row *Every 2:00 (including 0:00) perform 15/12 Push Ups L2: 1750/1500m row, 12/9 Push-ups L1: 1500/1250m row, 9/6 Push-ups BOX BRIEF September...

WOD Thai Curry Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) L2: BJO's 20/14, WB's 14/10 L1: BJO's 14/10, WB's 10/8 BOX BRIEF September Challenges!  Physical Mobility Challenge: Goal board  The Challenge: Reassess your goals on the “Goal...

WOD Nashville Hot Teams of 2 3:00 Amrap 2 Rope Climbs (1 each) or 8 Strict Pull Ups (4 each) 20/16 Calorie Row (shared) Max Rep Back Squats (135/95) (one partner works at a time) -rest 1:00 between sets- 4th round and on extend to 4 minutes Go until 150 Back Squats...