TRACK WOD;4 Running Intervals: 4 Rds of 400m Run.  (REST 1:1) Goal is to be faster each Rd REST 2 Min Between 2 Rds of [...]

"Karen" (20/14-20/10) 150 Wall Ball for Time 10'/9' Target Post Time and Scores: Standards, Notes & Demos: Wall Ball must hit target height Sq must pass [...]

Tabata This for 3 rds Air Sq Tuck Jumps Hollow Holds Pushups "Stay at Each movement for 8 Rds then advance to next .  1 Min [...]