WOD 7-3-15

Partner WOD
4x for time
20 Floor wipers---Plank
20 KB swings---wall squat
40 Partner dynamic ball squats
20 Lat pulls-----OH plate hold
40 Partner lunges

WOD 7-2-15

Weight Retest
Back squat
3rep max

2 min push press test

WOD 7-1-15

Skill practice
Negative Pull Ups

10x
10 ball slams
5 burpees
Alternating Tire flips and Tire pulls

WOD 6-30-15

Strength
Bench Press


WM
Countdown
3,4,5,6,7,8,9,10,...12,14,16...
(2:00)
Thrusters
Toes to bar

WOD 6-29-15

Skill
Squat Progression

AMRAP10
10 DB Bicep curl to OH press
10 Banana splits
10 HRPU

AMRAP10
10 Back squats
10 Box Jumps
30 Jump ropes