Archives

Back Squat: 5X3 For Time: 21,15, 9 Handstand Push Ups Power Snatches (95, 65)  

DeadLift: 5X3 Five rounds for time of: 135/95 pound Power clean, 10 reps 15 Wall ball shots, 20/14 pound ball

Push Press: 5X5 Three rounds for time of: Row 500 meters 25 GHD sit-ups 15 foot Rope climb, 1 ascents  

“Murph” At 5 PM !! Only class of the day so everyone can attend. Remember Our Fallen Heros !!!!!

Rest Day !! There will be one class on Monday at 5pm to take on “Murph”.

Team WOD

Overhead Squats: 5X3   WOD:  “Helen” 400 meter run 21 KB swings 12 pull ups

Press: 3,3,2,2,1,1 4 Rounds For Time: 400 Meter Run 4 Muscle Ups 40 Double Under

DeadLift: 5X5 Three rounds for time of: 30 Medicine ball cleans, 20 pound ball 20 Tire Slams 10 Handstand push-ups

Front Squats: 5X3 Lynne” Five rounds for max reps of: Body weight bench press Pull-ups