July 3, 2018

HERO WOD:

"GUNNY"

For time:

1 mile run

50 Chest to floor Push Ups

50 SL Sit Ups

1 Mile Run

50  Push Ups

50 SL Sit Ups

1 Mile Run

July 2, 2018

Complete this 18:00 AMRAP of:

300 Meter Row

50 Double Unders

10 Bench Presses (135/95)

STRENGTH WOD:  Front Squat  1 rep max

June 30, 2018

Individual or pick your partner:

"COE"

Complete 10 rounds for time of:

10 Thrusters (95/65)

10 HR Push Ups

June 29, 2018

"HOTSHOTS 19"

6 rounds for time of:

30 Squats

19 Power Cleans (135/95)

7 Pull Ups

400 Meter run

June 28, 2018

Overhead Squats 1-1-1-1-1-1-1

then complete this 10:00 AMRAP of:

1 Overhead Squats (135/95)

5 Burpee Pullups

10 Jump Boxes (20/18)