FRIDAY August 26

WARM UP

25 KB swings

25 leg lifts

WOD

"Tire for Hire"

3 rounds for time

20m tire flip

500 m row

20 push ups

FINISH

Stretch and roll out

THURSDAY Aug 25

WARM UP

50 Squats

25 ring rows

WOD

  Run 1 mile

FINISH

Max pullups

WEDNESDAY Aug 24

WARM UP

Run 800m

WOD

"Fight Gone Bad"

3 rounds for time

1 minute per station

Wallball  20lb

Sumo deadlift high pull 75lb

Box jumps 20"

Push press 75lb

Row (calories)

FINISH

Work on goal

TUESDAY August 23

WARMUP

25 Push ups

25 weighted lunges m30lb w/20lb

WOD

"Flippin Tired"

Flip tires to the park

50 situps @ park

Flip tires back to the gym

50 situps in gym

FINISH

Max plank

MONDAY August 22

WARM UP

200 jump rope

50 situps

WOD

"Cindy"

AMRAP for 20 minutes

5 pull ups

10 push us

15 squats

FINISH

Row 500m