June 2018

Warm-up 5 box jumps 10 push-ups 15 sit-ups Strength 3 x 8 bench dips 3 x 10 seated db press (25#) 3 x 10 OH lunges 3 x 8 weighted squats WOD 5 manmakers 20 squats 15 push-ups 20 squats 16 rows 20 squats 15 db deadlifts 20 squats 15 …

Warm up 200m run 10 push-ups 10 squats 10 strict pull-ups 200m run WOD 3 rounds 500m row 15 kb swings (1.5/1) 20 sit-ups 15 goblet squats 20 sit-ups 15 SDHP 45 sec plank hold Time: 29:57 Rx (Several breaks during plank holds)

Warm up Washed cars Partner WOD 2 x 200m relay run (each person takes turn running 200m twice) 40 partner wall balls (14#) 40 overhead wall ball lunges (one person works at a time) 100 d/u (50 each. one person works at a time) 40 med ball cleans (14/20) (one …