WOD 9-24-15

Skill Practice
Running Drills


WOD
Buy in
300 singles
Cindy
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
Cash out
300 singles

WOD 9-23-15

Strength
Push Jerk
7-5-3-3-5-7


WOD
4 Rounds
Run 400m
20 Burpees
10 Hang cleans

* don't try to do the math on the burpees..Just be there and be ready!

WOD 9-22-15


Skill Practice
Ring dip variation


WOD
30-25-20-15-10-5
T2 Beam
KB Swings
Wall balls


* Remember- red band WODs are always available.  Just ask your Coach!
**Also make plans to be back on Friday!! ReTEST!!

WOD 9-21-15

Back squats
1 RM

 WOD
McGhee
5 DL
13 push-ups
9 box jumps