Friday August 9

Warm Up:

30 Jumping Lunges

1 Length Dragon Crawl

Skill:

Mobility

WOD:

12 min AMRAP

250 m Row

20 light Kettle Bell Swings (53/35)

2 Lengths Bear Crawl

Finish 30 Ring Rows

Thursday August 8

Warm Up:

1 mile run

Skill:

3 Rounds

300 m Row

30 Wall Ball (30/20)

30 Toes to Bar

30 Box Jumps (30/24)

WOD:

7 min of Max Burpees

Brett's record is 111 beat it!

Wednesday August 7

Warm Up:

100 Pull Ups

Lariza / Jim / James and a few others wear weighted vest

Skill:

EMOTM: for 14 min

Even: 10 Weighted Push Ups

Odd: 10 Weighted Lunges (55/45)

WOD:

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Tuesday August 6

50 Partner Bench Sit Ups

100 Push Ups

Strength:

3 Rounds of Front Squat

7 Light

7 Medium

7 Heavy

WOD:

5 K Run

Monday August 4

WOD:

Cinco 1

3 Rounds

5 Deadlifts (405/315)

5 Weighted Pistols (53/35) Left

5 Weighted Pistols (53/35) Right

Then

80' Hand Stand Walk

Cinco 2

3 Rounds

5 Deficit Hand Stand Push Ups

5 Muscle Ups

Then

90' Weight Lunges (185/135)

Here is the video:  http://youtu.be/YyUeUXorP6A