WOD "Hold Up" 3 Rounds for time: :30 Floor L-sit hold 20 Dumbbell push press 10 Strict handstand...

WOD "Down and Up" For time: 40 Strict sit ups 30 Dumbbell renegade rows 20 Good mornings 100...

WOD "Maxin' Madness" 5 Rounds: 1 minute Dumbbell deadlifts 1 minute push ups - no rest in between...

WOD "Weekend Complex" 7 Sets of the complex: 5 Dumbbell deadlifts 3 Dumbbell hang power cleans 1...

We will never forget the sacrifice of all of those brave Americans who have laid down their lives...

We tackle Murph in two days. If you have questions on how to scale this or how you should be...

**WOD** "Run, Carry, Jump" 3 Rounds for time: 400 meter Run 200 meter Dumbbell front rack carry 10...

WOD "Double or Nothing" 5 Rounds for time: 10 Dumbbell renegade row, alternating arms 20...

WOD "Three Quarters" 3 Rounds for time: 50 Dumbbell deadlifts 25 Push ups 50 Dumbbell hang power...

WOD "Snatch N' Sprint" For time: 10 Dumbbell hang squat snatch (alternating arms) 200 meter Run 20...