W.U. 

On Cole and Nicole

M.O.B.  Advance Strength Workout

  1. 4x8     BackSquat
  2. 4x5     FrontSquat
  3. 4x8     Bench Press
  4. 4x5     Incline Press Bar or D.B. 
  5. 3x5,5,5, Military Press, Push Press, B/N Split or Power Jerk
  6. 3x10 Gun Shop

W.O.D.   Beginners and Advance

12 Minutes AMRAP (as many rounds as possible) 

  • 5 Pull Ups or 3 Bar Muscle Ups or 3 Ring Muscle Ups
  • 5 Ring Dips or 7 Bench Dips or 7 Tire Dips
  • 20 Sit-Ups
  • 20 Double Unders or 50 single jump ropes