Thursday, August 13, 2015

‘Bring a Friend Day’

WOD

Teams of 2:
Teams must flip their box (24/20) to 8 stations. In order to flip the box once, they must complete:

15 Burpees (each)
100 m sprint (one athlete at a time)
10 box jumps (each)

Wednesday, August 12, 2015

WOD
Tabata Squat Cleans (115/75)
3 minutes to run 400 m
Tabata Push Press (115/75)
3 minutes to run 400 m
Tabata Sumo Deadlift High-pulls (115/75)
3 minutes to run 400 m
Tabata Squat Snatches (115/75)

Tuesday, August 11, 2015

Skill Work
12 minutes to work on Handstand walks

WOD
5 RFT:
200m KB carry (24/16)
15 KB Clean and Jerks (24/16)
15 KB Swings (24/16)

Monday, August 10, 2015

Strength
Strict Press
7 x 1

WOD
21-15-9
Squat Cleans (95/65)
Power Snatches (95/65)
*40 DUs between rounds