Thursday, April 30, 2015

‘Bring A Friend Day’

WOD
Teams of 2
4 rounds – 6 minute intervals follow by 90 seconds of rest

Cash in – 400 m partner PVC run
Then…
Relay AMRAP
10 Burpees
15 KB Swings (24/16)
20 Air Squats

* In the relay style AMRAP, each partner must wait while their teammate completes a station before they can begin the next movement. Partners must high-five before a new movement can begin.

Wednesday, April 29, 2015

Strength
EMOM x 8
Squat clean + hang squat clean + squat clean + hang squat clean

WOD
For time:
40 Shoulder to overhead (95/65)
40 Over the box with wallball (20/14)
40 C2B
40 Ground to overhead (95/65)

Tuesday, April 28, 2015

Skill Work
15 minutes of Handstand walk progression

WOD
3 Rounds:
500 m row
Rest 1:1