WOD 5-8-15

Warm up

Strength
Front Squat
8-8-8-8-8-8

WOD
AMRAP20
15 KB swings
10 sit ups
5 SDLHP (KB)
1 Burpee

WOD 5-7-15

Warm up
ankles
legs




RE-TEST
1 mile run for time



Warm up


Shoulder
Chest


Strength
Power clean
8-8-8-8-8-8




Bench press
8-8-8-8-8-8

WOD 5-6-15

Skill Practice
Running Drills

High knees
Butt kicks
Long stride run
Broad jumps

WOD
FRAN

Post WOD
Nutrition and weigh-ins today

WOD 5-5-15

Skill/Warm up
Wall Squats
Squat Therapy


Countdown WOD
20-1


20-16 
Ball slam
push up


15-11
Ball Slam
Air squat


10-6
Ball slam
squat thrusts


5-1
Ball slam
Run

WOD 5-4-15


Warm up
Leg kicks
Good morning
Single leg toe touch


Strength 
Deadlift
8-8-8-8-8-8

20 min AMRAP
Team WOD
(A) Jump Rope
(B) 10 DB push press
      10 Goblet squats
      10 Box jumps