The first workout for the Wod Gear Team Series has been posted. Over the next several weeks we will be posting all the wod’s for both competitions we program for; The Wod Gear Team Series and The Shakedown Team Series. We have worked effortlessly on these workouts. We have tested them all, and are super excited to announce them with our stamp of approval. This years summer competitions should be the most epic to date, as we continue to strive for perfection. There have been many pieces that have come together over the past several months that have helped us create these workouts. Dan and I take the lead for the Shakedown Team Series, as Billy Farah gives us our direction. In regards to the Wod Gear Team Series, I was able to include Dan in the mix for the first time this year, which has been an awesome compliment to the amazing teammate I had from the last two Wod Gear comps in the bad ass Paul Austad from CrossFit Eagle Rock. Dan and I have always been a duo working on the Shakedown Series and WODstock together. Now you throw in the chemistry that I already had with Paul and you have an insane combination. Once you include the awesome of Scott and Gabe from Wod Gear, as well as their trust to represent their brand and you have a recipe for success. I hope you enjoy them all. See you on the competition floor!



3 Rounds
400 M. Row
10 Hollow Rocks to Superman

5 Min. of Hip and Shoulder Mobility


3 x 3 Weighted Ring Dips

*Go as heavy as possible

3 x Max Effort L Sit



20 Min. AMRAP
10 Ring Dips
10 Air Squats
10 Burpees to a 6′ Target


Roll & Stretch

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