WOD Prep: 1.) Foam Roll IT Bands * 2 Minutes Per Side 2.) Superfriend Calf Smash * 2 Minutes Per Side ** Safeword: Asparagus Conditioning: "Death By 10m…" Every Minute on the Minute Run 10 Meters. Minute 1: Run (1) 10m Sprint Minute 2: Run (2) 10m Sprints Minute 3: Run (3) 10m Sprints Continue...Read More
Strength: Every Minute On the Minute for 7 Minutes Perform: 1 Snatch Balance * Heavy As Possible ** Use A Rack Conditioning: "CrossFit Disco" 10-9-8-7-6-5-4-3-2-1 Power Cleans (75% Bodyweight) Pull-Ups * 15 Minute Time CapRead More
Where do you want us to send our membership pricing information?
