Month: August 2014

WOD Strenght: Good mornings, 10-10-10-10, & Ring dips weighted 25/10, 4 sets of max reps.

WOD In teams of  2 or 3 AMRAP 15 minute: 250 Meter row, 12 Burpees.

WOD 5 Rounds for time: 5 Shoulder to overhead 165/115, 10 Deadlifts 165/115, 15 Box jumps 30/24. 15 min cap.

WOD For time: 10/80, 8/60, 6/40, 4/20, 2/10. Reps of muscle ups & air squats.

WOD In teams of 2 or 3 complete the following: 10 DB snatches 70/50′ 5 yard sprint, 20 yard sprint, 50 yard sprint. At the field. 15 min AMRAP.

WOD 20 Minute AMRAP: 4 Turkish getup’s 53/35, 8 Kettle bell swings 53/35, 12 Ring rows.