WOD: July 17th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Starchy Carbs 10 Rounds For Time of:3 – Deadlifts (315/205)5 – Box Jumps 30″/24″7 – Toes To BarRest 1 min FUEL OF THE DAY:POST – METCONProtein/...

WOD: July 16th,2019

FUEL OF THE DAY:PRE – STRENGTHProtein / Veggies / Fats 3 Rounds -Not For TimeMax reps – Strict Pull Ups10 – Ring Rows20/15 – Push Ups EMOM x 7min:8 – KB Swings 70# / 53#9 – Wall Balls FUEL OF THE DAY:POST – STRENGTHProtein /...

WOD: July 4th, 2019

FUEL OF THE DAY:PRE – INDEPENDENCEProtein / Starchy Carbs 7 Rounds For Time:4 – Thrusters (155/105)17 – Pull UpsCASH OUT: 76 Calories FUEL OF THE DAY:POST – WODProtein / Freedom...

WOD: July 3rd, 2019

FUEL OF THE DAY:PRE – METCONProtein / Starchy Carbs “ANNIE”For Time50-40-30-20-10 reps of:Double UndersSit Ups FINISHER: Max Rep Toes To Bar FUEL OF THE DAY:POST – METCONProtein /...

WOD: July 2nd, 2019

FUEL OF THE DAY:PRE – STRENGTHProtein / Veggies / Fats SKILL:Bench Press – 5-5-3-3-1-1 Sntach + Overhead Squat5 x 1 + 2 @75% FINISHER: TRICEPS! FUEL OF THE DAY:POST – STRENGTHProtein /...

WOD: July 1st, 2019

FUEL OF THE DAY:PRE – CONDITIONINGProtein / Veggies Every Minute On the Minute x 20minODD: 100m – Run / 7 – BurpeesEVEN: 150m – Row / 5 – Box Jumps (30″/24″) FUEL OF THE DAY:POST – CONDITIONINGProtein /...