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LABOR DAY WOD

WARM UP:

200m runWODs-at-10a-11a-1

20 air squats

200m run

20 lunges

200m run

20 push-ups

20min AMRAP

DL @ 70% X 6

12 Burpee Pull ups

12 Box Jumps

12 Wall Balls

200m Run

MONDAY WOD 6.21.15

AWESOME Partner WOD 🙂

WOD “FIGHT GONE BAD

6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

FRIDAY WOD 6.18.15

HAPPY FRIDAY WOD 🙂

WARM UP…Stretch

WOD.3 Rounds for time

9- Deadlift #185/135

15-Pull Up

18-Front Squat (135/95)
21-Push Jerk #95/65

WEDNESDAY WOD 6.17.15

HAPPY HUMPDAY WOD 🙂

WARM UP..STRETCH

Metcon (Time)

21-18-15-12-9-6-3

Chest to Bar

 Double Unders

Back Squats (135/95)

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