Thursday 20160901

WOD: C.F.T
            800 meter run
              20 C2B pull ups
            400 meter run
              40 kettlebell swings (44/26lbs)
            200 meter run
              80 mountain climbers (L+R=1)

Wednesday 20180831

WOD: 4 rounds
            400 meter run
              15 thrusters (95/75lbs)

Tuesday 20160830

WOD: 10 minutes to find your 1 rep max front squat (from the rack)
             REST 5 minutes then...
            10 minute AMRAP
              5 snatches (95/75lbs)
              5 bar hoping burpees 

Monday 20160829

WOD: TABATA ( total of 12 minutes)
             Push ups
             Sit ups
             Air squats

Friday 20160826

WOD: 5 rounds
            10 box jumps (24/20")
            20 wall ball shots (20/16lbs)

Thursday 20160825

 THROWBACK THURSDAY!!!!
Go back to Monday 20130819 and try to beat your old time or start a new PR!

Wednesday 20160824

WOD: 5 rounds
            10 explosive push ups (onto 45 pound plate/ 35 for women)
            20 sumo deadlift high pulls (95/75lbs)
            30 sprinter toe touches (L+R=2)