WOD 7-17-15

You have 20 minutes to complete: 5X
10 Back Squat
10 Deadlift
25 Singles


You have 20 minutes to complete: 10X
10 Dips
10 TRX or Ring Push-ups
10 TRX or Ring Pulls



WOD 7-16-15

Skill
Ring dips!


Partner
1-5
Power clean
Clean
G2OH


Rotate
Fire hy run
10 tire flips

Wod 7-15-15


Warm-up-
3X's
10 PVC SDLHP
10 Passthroughs
10 Broad Jumps

Strength-
High Pulls
4 or 5X's
3 Strict
3 Power Position

WOD-
20 Min AMRAP
5 Box Jump Burpees
10 Pull-ups
15 KB swings

WOD 7-14-15

Warm up
30s/5s
Bear Crawls
Inch Worm
Samson stretch


Skill 2X
10 reps positive rings
10 reps negative equalizers


Intervals 10X
30/30/30
Bear complex
Wall Balls
rest

WOD 7-13-15

Strength
Front squat
6-6-6-6-6

3x super sets 
10 skull crushers
15 toes to beam

10 Med ball cleans
15 DU

10 Bench press
15 HRTPU

10 Rope slam thrusts
15 Wt Russian twists