MFLD, thats right.

Pre WOD Tabata Box Jumps 20/16″ (going for quick turn over and jumps) Complete 1 air squat during your rest. 8x:20/:10 -To modify, use a lower box or use step up and step down. Rest 2:00 Then: 4×100 Double Under (Does not have to be

14.4 WOD

Reminder, if your WODomation account is not active and current the 50 Burpee rule is still being practiced today.  Email: if you need assistance. Workout 14.4 Complete as many rounds and repetitions as possible in 14

Monday WOD

Pre WOD 4×50 Double Under or Mountain Climber or Prisoner Hops. 4×10 Perfect Push Ups Do not superset. Then max reps DU/or MC or Prisoner Hop in 1:00. RxM: Practice double under attempts and scale pushing if needed. RxM+:Do singles and

Friday WODS and 14.3

Pre WOD 2 Rounds for time: 200m Row 10 Burpee for time. WOD MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps,

Wednesday 3.12.14

Pre-WOD 50 KB Snatches for time RX & RX+ 53/35lb RXM 35/26lb RXM+ 17/17lb WOD *before the WOD decide if you’re going to run each round or row each round RX 2k Row OR 1 mile Run 20 split jumps (max height on each jump) 20 KB swings