WOD

Saturday 6.3.17 WOD

In Teams of 2: 50 air squats 50m prowler push (mod) 5 min AMRAP   40 wall balls 50m prowler push 5 min AMRAP

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Friday 6.2.17 WOD

21-15-9 Push Press (115/75lbs) Hang DB Snatch (alt) (50/35lbs) 25 Doube Unders (each round)

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Thursday 6.1.17 WOD

10 Lateral Step Up and Over (35/25lb) (24/20″) 10 Toes to Bar 1 Round 8 Lateral Step Up and Over 8 Toes to Bar 2 Rounds 6 Lateral Step Up and Over 6 Toes to Bar 3 Rounds 4 Lateral Step Up and Over (50/35lb) (30/24″) 4 Toes to Bar 4 Rounds

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Wednesday 5.21.17 WOD

“Pain Optional” EMOM 12min 3 Front squat (185/125lbs) AMRAP Ring Dip for the remaining minute

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Tuesday 5.30.17 WOD

200m Sprint Every 2min for 10min Rest 5min 100m Sprint EMOM 10min

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Monday 5.29.17 WOD

Memorial Day Murph

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Saturday 5.27.17 WOD

Run 400m 10 GHD Situp 12 Pistols 20 DB Walking Lunge (50/35lbs) AMRAP 25min

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Friday 5.26.17 WOD

Gymnastics: Kipping + Chest to Bar Pullups   Benchmark Workout: “Jerk Snatcher” 20 Clean and Jerk 20 Snatch 95/65lbs

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Thursday 5.25.17 WOD

Min 1: 40 Air Squats Min 2: 15 Burpee Min 3: Max Cals Assault Bike Min 4: Rest 4 Rounds

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Wednesday 5.24.17 WOD

1 Strict Pullup 1 Strict HSPU Add 1 rep each round AMRAP 12min

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