With constant motion and slowly: 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15… Read more For Quality
Open Gym
Come in to do a missed WOD, work on a skill or lift heavy.
Power Burpee
12-9-6-3 reps, for time of: Power Snatch, 95/65 lbs Burpee Scale down the load as needed. The goal is to… Read more Power Burpee
