WOD Dec 20 Wednesday - LOAD Warm Up Muscle Snatch Bulgarian Split Squat Super Rocks Strength: Snatch w/…IFA BoxDecember 19, 2017
WOD Dec 19 Tuesday - LOAD Warm Up Plate G2OH + Row Plate Sit Ups Plate Press Squat…IFA BoxDecember 18, 2017
WOD Dec 18 Monday - LOAD Warm Up Banded GM Banded Scap Strength: Accessory 5 Sets DB Bench…IFA BoxDecember 17, 2017
WOD Dec 15 Friday - SPEED Warm Up Tempo KB RDL Ring Dips Standing Banded Row Strength: Thrusters…IFA BoxDecember 14, 2017
WOD Dec 14 Thursday - SPEED Warm Up Muscle Snatch Barbell Reverse Grip Row Tempo Banded Squat Strength:…IFA BoxDecember 13, 2017
WOD Dec 13 Wednesday - SPEED Warm Up Banded GM KB ATW Handstand Hold Strength: Accessory 5 Sets…IFA BoxDecember 12, 2017
WOD Dec 12 Tuesday - SPEED Warm Up KB Reverse Press Banded Scap Hollow Rocks Strength: Tempo Over…IFA BoxDecember 11, 2017
WOD Dec 11 Monday - SPEED Warm Up Strict Pull Ups Plate Sit Ups Plate OHWL Strength: Jerks…IFA BoxDecember 10, 2017
WOD Dec 8 Friday - VOLUME Warm Up Run 1 Loop Cobra Inch Worm Strength: Gymnastics Accessory 5…IFA BoxDecember 8, 2017
WOD Dec 7 Thursday - VOLUME Warm Up KB Reverse Press Banded Tempo Squat Standing Banded Row Strength:…IFA BoxDecember 6, 2017
