WOD: July 10th, 2019

FUEL OF THE DAY:PRE – METCONProtein / Carbs FOR TIME:25 – Calorie Row10 – Burpees25 – Deadlifts 135/9520 – Burpees400m – Run20 – Burpees25 – Deadlifts10 – Burpees25 – Calorie Row FUEL OF THE DAY:POST – METCONProtein Shake / Quick...

WOD: July 9th, 2019

Fuel Of The Day: Pre – Metcon Protein / Starchy Carbs 15 minute AMRAP: 100m – Run 9 – Hang Power Snatches (95/65) 6 – overhead Squats Fuel Of The Day: Post – Metcon Protein / Starchy...

WOD: July 8th, 2019

Fuel Of the Day: Pre- Strength Protein / Veggies / Fats Skill: Split Jerks 7 x 2 5 rounds For Time: 40 – Double Unders 10 – hspu Fuel Of the Day: Post – Strength Protein /...

WOD: July 5th, 2019

FUEL OF THE DAY:PRE – METCONProtein/ Carbs FOR TIME:30 – DB Snatches 50/35#30 – DB Overhead Walking Lunges30 – Burpees Over DB30 – DB OH Walking Lunges30 – DB Snatches FUEL OF THE DAY:POST – METCONProtein/ Starchy...

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 /...