Workout of the Day

ANTE 2K Row TT with Partner WOD For Time 100 DU THEN 4 ROUNDS 30 KBS (44/25) 20 V-Ups 10 Devil Press (40/20) THEN 100 DU

WOD 4 Rounds 400m Run 20 S2OH (135/95) 20 Pullups 20 FSQT (135/95)

ANTE Snatch 6 sets to build up to a HVY 2 rep TnG WOD Every 2 Mins x 7 10/8 Cal Row 10 UB Thrusters (75/55) 10 Ab Mat Situps

ANTE BSQT Every 2 Mins x 8 Build to HVY 3 WOD 5 Rounds 5 Cleans (225/155) 10 Box Jumps (30/24) 200m Run

MONSTER MASH FRIDAY “Makimba + Freddy Krueger” 3 Rounds 15 KBS (70/53) 15 Burpees 10 KB Thrusters (53/35) 10 Air Squats 10 Burpees

ANTE 4 Sets 10 DB Chest Press 15 Goblet Squats 20 Open Bar Curls rest 90 Sec WOD 20 Min AMRAP w/Partner 25M Synchro Bear Hug Lunges (45/25) 400m Run w/DB (50/30) 25 Sledgehammer Strikes 400m Run w/DB

ANTE 12 Min EOMOM 5 Strict HSPU + 5 Kipping HSPU WOD Every 2 Mins x 6 Rounds 12 SDHP (95/65) 12 Box Overs (24/20) MAX Bar MU *Score is total bar MU* *No rest between rounds*

ANTE 5 Sets Hang Clean + Push Jerk + Hang Clean + Split Jerk WOD For Time 50 DU 10 DB Burpee DL (50/30) 50 DU 20 DB Burpee DL 50 DU 30 DB Burpees DL

ANTE Deadlift 5 @ 60% 2  x 4 @ 70% 3 x 3 @ 80% WOD 13 Min AMRAP 11 Bench Press (155/105) 11 C2B 11 Wall Balls (20/14)

MONSTER MASH FRIDAY “Dubai Championships 18.3 + Dubai Championships 18.2” For Time 9 Cal Row 9 DBL KB Snatch (53/35) 8 FR Lunges (110/80) 8 BF Burpees 8 FR Lunges 8 BF Burpees 8 Bar MU 15 Cal Row 15… Read more »