WOD 5-13-16

Strength
Bench press

Conditioning
10 sprints

WOD
AMRAP
10DB lunges
10DB thrusters
10Rebel rows
1 tire pull or 10 tire flips ( alternating)


WOD 5-12-16

WOD
21-18-15-12-9-6-3
Double unders or x3 singles
Knees to Elbow
Dead lifts

WOD 5-10-16

Strength
Back squat
5-5-5-5-5

Tap out
Push up (max effort 8 min EOMOM)

WOD
20 min
Up chain from 1...
Pull-up
Push-up
Sit up
Air squat


WOD 5-9-16


Skill:
Rope climb

Buy in:
3 Rope Climbs

"Elizabeth Interrupted"
21-15-9
Cleans
Ring Dips
(Interrupted by rotation of 300M row rotation)

Cash out:
50 DU