WOD 7-31-15


WOD
MURPH (Treadmill option)

WOD 07-30-15

Gymnastics retest
Ring dips

WOD
5 Rounds
5- HSPU
10- Hip extensions
15- Air squats

WOD 7-29-15

Warm up
Roxanne

Strength
6x6
Bench press

6x
12 wall balls
8 pull ups
2 sprints

WOD 7-28-15

Warm up
Squat hold w/ pass through
Rotator cuff
Squat to stand
Band superman pull a parts

Skill
Snatch balance
Snatch

10-2 evens
Snatch

50 lunges

WOD 7-27-15

Strength
3X
15 Skull crushers
10 Triceps press


AMRAP 15
15Ball slams
10Tricep Pushups
5Burpees


10 min skills and drills
Ring dips
Russian Twists
Sit ups
Toes to beam