Tuesday

MAX EFFORT
Shoulder press 5,5,5+


WOD
4 rounds for time of:
20 squats
20 push press 75/50
20 pull ups



post loads and times to comments....

Monday

'Old Glory'


MAX EFFORT
Back Squat 5,5,5+


WOD
21 Deadlift 115/80lb
21 push ups
21 power cleans 115/80lb
run 400m
15 Deadlift 115/80lb
15 push ups
15 power cleans  115/80lb
run 400m
9 Deadlift 115/80lb
9 push ups
9 power cleans 115/80lb
run 400m

Post loads and times to comments......

Friday

WOD:

10,9,8,7,6,5,4,3,2 and 1 rep rounds of the following
burpees
tuck jumps
kettlebell swings 55/35lb

Post times and loads to comments...

Thursday

 Drink water....

WOD
3 rounds for time of:
21 thrusters 75/50lb
run 400m


post times to comments....

Wednesday

REST DAY.....


Enjoy this great country's birthday!!


Stay cool and drink plenty of fluids.

Tuesday

Have a great 4th of July!!




Tuesday:
WOD
For time complete the following:
First run 400m
then do 2 rounds of A, and B
A. 30 burpees
B. 30 Kettlebell Swings 70/55
then Run 800m
Then do 2 rounds of C. and D.
C. 30 overhead walking lunges with 45/25lb Bumper
D. 30 wall balls

MONDAY

Monday:
"Angie"
for time:
100 pull ups
100 push ups
100 sit ups
100 squats