Warmup: ROM drills, dynamic stretches, 15 ring rows, 15 front squats with bar, 500m row Strength: Bent Over Rows (DB or BB) 5 x 5 Moderate weight WOD: 3 Rounds 8 Front rack lunges, ea 16 KB swings 2:00 row (for Cal) 16 Atomic sit-ups 8 Pull ups Cooldown: 25 Hollow rocks , 25 GHD more »

***Reminder!  The gym is CLOSED until March 15 for Spring Break!*** WOD’s to do at home, or gather with your classmates and knock them out together! Warmup: ROM, dynamic stretches, 30 jumping jacks, 15 jumping squats, 15 push ups, 30 sit ups WOD: For Time do: 50 Situps 50 Doubleunders 50 Situps Walking Lunge, 50 more »

Warmup: ROM drills, 25 banded good mornings, 50 walking lunge steps, 50 squats WOD: 3 Rounds 5 Front squat + front rack lunge (each leg); 65%, 75%, 85% of est 1 RM 1000m row Cooldown: 50 4-ct flutter kicks, 50 supermans