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

 

June 13, 2018

Complete for time:

1 Mile Assault Bike

30 Clean & Jerks (135/95)

1 Mile Bike

June 12, 2018

Complete this 20:00 AMRAP of:

20 Calorie Row

20 SL Sit Ups or GHD's

STRENGTH WOD:  Bench Press 1 rep max