WOD - Workout Of the Day

What the heck is a WOD? 
This is where you will find our Workout of the Day(WOD).  Posting at midnight every night, you can check out what we have planned for the day.  Scroll through and see what our programming entails.  Once you become a member you have full and easy access to our WODs and member results.

Today's WOD

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4 Rounds For Time reps weight time distance Instructions
Barbell Bent Over Row 10 135 / 95    
RDL 8 135 / 95    
Clean (full) 6 135 / 95    
Run       200
2-3 sets reps weight time distance Instructions
Bicycles 40       Bicycles 40 count or 20/side (work the opposite shoulder to the kneed). Suitcase crunch: legs 2" off ground, bring knees into elbows and shoulders off the ground. Static Suitcase Hold: while on your backs contract your abs with your elbows to your knees, then don't let them separate as your partner roles you up and back down again.
Suitcase Crunch 20      
Partner Static Suitcase Hold 5-10      
Rest     60-90 sec  

It doesn’t get better than this!