FRIDAY 20170707

WOD: 5 ROUNDS OF
200m run
10 Front squats @ 135/95#
20 Calories on Ski Erg
10 Bench press @ 135/95#

THURSDAY 20170706

WOD: CFT
25 Pull ups
30 Push ups
35 SDHP @ 75/55#
40 Bar Facing Burpees
45 Thrusters @ 75/55#
50 Abmats
45 Thrusters
40 Bar Facing Burpees
35 SDHP
30 Push ups
25 Pull ups

WEDNESDAY 20170705

WOD: 12 min AMRAP
3 Deadlifts @ 225/135#
6 Overhead lunges @ 45/25# plate
9 Box Jumps @ 30/24"

TUESDAY 20170704

WOD: DOUBLE GRACE
 60 Clean and Jerks @ 135/95#

MONDAY 20170703

WOD: 12 min AMRAP
150m run
10 spiderman push up (l+r=1)
5 Single Arm KB Swings @ 53/35# (l+r=1)

FRIDAY 20170630

WOD: 20 min EOMOTM
200m Sprints

Every 2 min Sprint 200m, resting the remainder of time until the next 2 min.

THURSDAY 20170629

WOD: 4 RFT
25 Calories on the Assault bike
5 Push press @ 75% of 1 Rep max