WEDNESDAY 20170628

Warm up: FRAN (light)
21-15-9
Thrusters @ 45/35#
Pull Ups

WOD: 10min AMRAP
15 K2E
10 Wall ball shots @ 20/12#
5 Burpees

TUESDAY 20170627

WOD: 3 rds of
250m Row
12 Hang cleans @ 95/65#
21 HR Push ups

MONDAY 20170626

WOD: 5 rds of
25 KB Swings @ 53/35#
20 2KB Front rack lunges @ 44/26# (l+r=2)

FRIDAY 20170623

WOD: CFT

5K Row

30 SDHP @ 75/55#

THURSDAY 20170622

WOD: 12 min AMRAP
10 Wall ball shots @ 20/14#
25m Bearcrawl
10 Squat Thrusters @ 75/45#
25m Crab walk

WEDNESDAY 20170621

WOD: BECCA
3rds of
25 Calorie row
19 Bar facing Burpees
9 C2B Pull ups
2 Power snatches @ 175/125#
1 Muscle up *

*10 calories on Ski Erg

HAPPY BIRTHDAY REBECCA

TUESDAY 20170620

WOD: 12 min AMRAP
200m Sprint on rower
15 T2B
10 Bench press @ 135/95#