Row/O.H Squat/Run

Today’s W.O.D
Row 1000m
30 Overhead Squats
Run 1200m

Hang Power Cleans

Today’s Strength W.O.D
Hang Power Cleans
10-9-8-7-6-5-4-3-2-1

Optional W.O.D
AMRAP 7 Min.
7 Sit-ups
6 Squats
5 KB Swings

F. Walk/Clapping Push-ups/Lateral Jumps

Today’s W.O.D
2 Rounds
400m Farmers Walk
12 Clapping Push-ups
21 Lateral Jumps

Happy B-day Bryan, Char & Sally!!

Today’s W.O.D
Run 400m
10 Burpees
Run 200m
20 Pull-ups
Run 100m
30 Push Press

Front Squats

Today’s W.O.D
Front Squats
1-1-1-1-1

Optional W.O.D
5 Rounds
20 Double Unders
20 Sit-ups

Deadlifts / Knees to Elbows

Today’s Workout

21 – 15 – 9
Deadlifts
Knees to Elbows

Overhead Barbell Walk

Today’s Workout

3 x 100m Overhead Barbell Walk

Optional Metcon
2 Rounds
30m – 60m – 90m shuttle run
15 MBC after each run

Run / Wall Balls / Push-ups

Today’s Workout

3 Rounds
200m Run w/medicine ball
20 Wall Balls
10 Push-ups

Burpees/M. Climbers/Situps

Today’s Workout

10 min AMRAP
5 Burpees
10 M. Climbers
15 Situps

Back Squats/Push Press

Today’s W.O.D

50 Back Squats or Front Squats
and
50 Push Press
(@ 80% RM)

Optional W.O.D

Pull-ups 25-20-15
Squats 50-40-30

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