WOD

Tuesday, March 21WOD Farewell and best of luck to Jake Nicastro who will be moving out to Reston this week. Warm-up: 3 Inchworm lunge 6 Wall squat 9 Tuck-up 4...

Monday, March 20WOD Warm-up: 1 minute leg swing 1 minute row 1 minute inchworm lunge 6 Pushup + 10 Hollow rock 4 Scap pullup 4 Lat pull 1-3 Strict pullup...

Saturday, March 18WOD Warm-up: 3 Inchworm lunge 6 Cossack squat 8 T-spine opener 12 Fire hydrant 8 Superman 6 Hawaiian squat 3 minute AMRAP: 3 Push-up 6 Air squat 9...

Friday, March 17WOD Happy Birthday, Ana Conley! Warm-up: 4 Inchworm 8 Bootstrapper 10 Leg swings 10 Top down deadlift 8 Muscle clean 6 Hang power clean 4 Clean mid-shin 4...

Thursday, March 16WOD Happy Birthday, Mike Kulas! Warm-up: 10 Leg swing 200m Run 75' Samson lunge 5 Inchworm 10 Tuck-up 6 Spiderman lunge 16 Fire hydrant 25 Single-under WOD: For...

Wednesday, March 15WOD Happy Birthday, Aja Weston! Warm-up: 10 PVC passthrough 5 Up down dog 10 PVC t-spine opener on box 6 Spiderman lunge w/ arm reach 30 Jumping jax...

Tuesday, March 14WOD Happy Birthday, Leo Hoar! Warm-up: 4 Inchworm lunge 8 Air squat w/ 3 second pause 4 Up down dog 12 Fire hydrant 10 T-spine opener 8 Lat...

Monday, March 13WOD Warm-up: 2 Rounds of :30 Air bike :30 Bootstrapper :30 Spiderman lunge round 1/mountain climber round 2 :30 Superman :30 Hollow hold round 1/ hollow rock round...

Saturday, March 11WOD Warm-up: 10 Air squat 16 Speed skater 10 Hollow rock 10 Superman 6 Spiderman lunge 16 Mountain climber 200m Run 8 Lat pull 5 Pullup 6 Burpee...

Friday, March 10WOD Warm-up: 10 Bootstrapper 10 Leg swings 200m Run 5 Yoga push-up 10 Reverse snow angle 10 Bird dog :30 Dead hang pullup bar 10 T-spine opener 5...