Wednesday

WOD

Push Jerk 3-3-2-2-1

Then, after a brief rest:

1000m Row

Post times/loads to comments.

Tuesday

Summer's officially here, time to take advantage of all the fresh produce available. Eat up, "go green" and have fun doing it.

WOD

3 rounds for time of:

800m Run

30 KB Swings

30 Pullups

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Monday

Sorry Cosmo, no straw hats for these farmer walks.....

WOD

Press 3-3-3

Rest 10 minutes

3 Rounds for time:

21 Squats
15 Ring Pushups
21 Double-unders

Post loads/times/obnoxious remarks to comments.

Saturday

Some outstanding performances today. Nice work everyone.

WOD

Farmer's walk 200m
10 Burpees
Backwards run 200m
35 Squats
Farmer's walk 200m
10 Thrusters
Backwards run 200m
35 KB Swings
Farmer's walk 200m

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Friday

R.I.P. Michael Jackson


WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups/Body Rows

Post number of pull-ups completed for each round to comments.

Thursday

Welcome back John!

WOD

For time:

30-20-10

Dumbbell Thrusters

Sumo Deadlift High-Pull

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Wednesday

ATTENTION: WEDNESDAY CLASSES ARE 4:30 PM, AND 6:00 PM


WOD

For time:

50-40-30-20-10

Double-Unders

Situps


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