Workout of the Day

Health SWOD 5mins Ladder Drills Rest 2-3mins Groups of 3 – 3mins 25# Plate in the middle Max Rep Bupee Plate Jump. Go Around in a circle

Fitness SWOD 5mins Ladder Drills Rest 2-3mins Groups of 3 – 3mins 45# Plate in the middle Max Rep Bupee Plate Jump. Go Around in a circle

Performance SWOD Same As Fitness

Health WOD 5:00 AMRAP 10 Med Ball Squat/Chest Pass 100ft Partner Piggy back carry (Switch Every 25ft) 10 High Five FLR (Plank from Push Up Position) Rest 2:00mins 5:00 AMRAP 10 Partner Alternating Box Jumps 10 Partner High Five Push Ups 3 Strict Pull ups (Partner can assist you)

Fitness WOD 5:00 AMRAP 10 Partner Ball over Rig Wall Ball 100ft Partner Piggy back carry (Switch Every 25ft) 10 High Five FLR (Plank from Push Up Position) Rest 2:00mins 5:00 AMRAP 10 Partner Alternating Box Jumps 10 Partner High Five Push Ups 3 Strict Pull ups (Partner can assist you)

Performance WOD 5:00 AMRAP 10 Partner Ball over Rig Wall Ball 20#/14# 100ft Partner Piggy back carry (Switch Every 25ft) 15 High Five FLR (Plank from Push Up Position) Rest 2:00mins 5:00 AMRAP 20 Partner Alternating Box Jumps 10 Partner High Five Push Ups 5 Strict Pull ups (Partner can assist you) Cool Down Tabata ABS (Coaches Choice of Movements)