A WOD stands for "Work out of the Day". How it works is everyday we will post a WOD for our members to complete. Even if you are not a member you can follow our training program through this blog. All the WOD's are 100% scaleable for all skill levels. An example of a WOD could be this...

Warmup

A. Strength 
Take 15 min to find your max push press

B. Fran
Three rounds, 21-15 and 9 reps for time of:
Thrusters 95/65
Pullups

C. Cool Down

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