June 19, 2018

Complete 4 rounds for time:

15 SL Sit Ups / GHD

30 Thrusters (65/45)

45 DBL Unders

STRENGTH WOD:  SP/PP/BP 75%  5X4

June 18, 2018

"JOSIE"

For Time:

1 Mile Run

Then complete 3 rounds of:

30 BURPEES

4 Power Cleans (155/105)

6 Front Squats (from floor)

Then 1 mile run

June 16, 2018

PICK YOUR OWN PARTNER

Surprise wod

Be prepared for a real trail run (across the creek)

June 15, 2018

For MAX REPS at each station:  TABATA

DB Shoulder  Presses (35/25)

Weighted Lunge Steps

Ring Dips

Weighted Walking Lunges

DB Shoulder PUSH Presses (35/25)

 

 

June 14, 2018

Complete for time:

50 Wall Ball Sit Ups (20/14)

1 Mile Run

50 Jump Boxes (24/20)

800 Meter Run

50 Hang Cleans (115/75)

400 Meter Run

50 Wall Ball Sit Ups