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WOD Split Jerk 1x1 10-15 Minutes of Practice - Stay light and focus on form Hank Pym For Time: 50 Stick Sit Ups 50x25ft Shuttle Run 50 Toes to Bar L2: 40 Stick Sit-ups, 40 Shuttles, TAHAP L1: 30 Stick Sit-ups, 30 Shuttles, Knee Raises BOX BRIEF March challenges!  “No...

WOD Clean 1x1 Squat Clean - Heavy Single (10-12 minutes) * Rest as needed between sets * Kang the Conqueror 15:00 AMRAP: 5-4-3-2-1 Strict Pull Up (overhand grip) Dumbbell Step Over (2x 50/35 to 20”) L2: DB 35/25 L1: DB 25/15 to 10" BOX BRIEF March challenges!  “No...

WOD Cassie Lang 3 sets: 21-15-9* Calorie Row 42-30-18 Double Unders -Rest 3 minutes between sets- *Women’s calories: 16-12-8 L2: 1/2 DU's L1: 15-12-9 Calories(12-8-6 womens) Skills and Drills Week 3: Ring Muscle-up Progression Advance: 5 sets: 8-10 False Grip Ring...

WOD Snatch 1x1 Heavy Single Snatch - Heavy Single (10-12 minutes) * Rest as needed between sets * Quantumania 14:00 AMRAP 4 Burpees to 6" target 6 Alternating Dumbbell Snatch (75/50) 8 Wall Balls (20/14) L2: DB 50/35, WB 14/10 L1: DB 35/25, WB 10/8 BOX BRIEF March...