WOD 7-8-16


Strength
Bench press
10-8-6-4-2

3x
EMOM 3 burpees
12 dead lifts
12 hand release push ups
12 D.U.
12 Pull ups
12 Wall balls

WOD 7-7-16

Skill/ Strength
Clusters

30 min AMRAP
5 Clusters
10 bar facing Burpees
15 KB swings
20 Box Jumps

WOD 7-6-16

 Strength
Squat Snatch
3-3-3-3-3

20 AMRAP
5 handstand pushups
7 hang cleans
11 MB sit ups
200 m sprint

WOD 7-5-16


Post 4th of July TEAM WOD
4 Rounds for Time
289 Jump Rope
50 Jumping Squats
40 Push Press
30 Box Jumps
20 Push-ups
10 Pull-ups
5 Burpees