WOD 8-21-15

We need EVERYONES attendance tomorrow! 
Great partner WOD coming your way!

Warm up
Team med ball

WOD
50 back squats
40 pull-ups
30 shoulder to OH
50 front squats
40 pull-ups
30 shoulder to OH
50 OH squats
40 pull-ups
30 shoulder to OH

WOD 8-20-15

Skill practice
Snatch balance

WOD
0:00-2:00
 plate push
2 DL
2 sit ups



2:00-4:00
 plate push
4 DL
4 sit ups


WOD 8-19-15

Bands
Pull apart
Pushes
Oh pull apart

Strength press
8-8-8-8

30:10
Air squats
HS walk/ gator walk
TTB
Lunges
Dips
Push-ups
Chin ups
Hollow body

* ask us about black belt

WOD 8-18-15

Skill -1:00
GHD sit ups
hip thrusts
ab mat sit ups

10 HSPU
15 DL
25Box jumps
50 Pullups
75 Wall balls
100 DU
400m run

WOD 8-17-15

Warm-up
Med Ball
2X
10 Push press
10 front squat
10 thrusters
10OH squats
10 Med ball cleans

Strength
OH squats
4X10

WOD
Elizabeth
21-15-9
Cleans
Ring Dips

Post WOD
Stretches for OH squats