WOD - Wed, Aug 24Warm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation ( ankles, hips ) "Tabata " Core Alternate 8 Sets of : :20 BP Sit ups…

TuesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation ( ankles, hips ) "Tabata " Core Alternate 8 Sets of : :20 KB Tea cups side bends :10 Rest…

MondayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation (wrist, front rack) "Tabata " Core Alternate 8 Sets of : :20 Dead bug :10 Rest :20 Superman hold T…

SundayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 1 set: 10 up-downs over med ball 10 air squats (use med ball as a target) 10 weighted sit-ups 10…

WOD - Sat, Aug 20Warm-up<p>Coaches Choice</p><p> </p>MetconMetcon (Time)<p>1 RFT per partnership:</p><p>2,000M row</p><p>***then 3 rnds***</p><p>10 Pistols</p><p>20 HSPU</p><p>40 WallBalls</p><p>80 Double Unders</p><p>***then***</p><p>1 Mile Run</p><p> </p><p>Split row and reps between partners.&nbsp;</p>

FridayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 4 sets: :20 sumo stance good mornings – Rest :10 :20 row, bike, or ski – Rest :10 "Tabata "…

ThursdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation 2 sets: 200-m run 10 samson lunges 10 PVC pass throughs 10 scap pull 3-5 strict pull-ups or 10 ring…

WednesdayWarm-upWarm-up3 minutes Rowing Running Biking Over All Dynamic Body Activation (wrist, front rack) "Tabata " Core Alternate 8 Sets of : :20 Banded various pull apart :10 Rest :20 Banded…