Workout Of The Day

A. 3 rounds not for time of: 5 muscle ups 10m handstand walking B. 3 rounds for time of: Run 400m 20 box jumps 30 double unders C. Mobilize

A. 3 rounds not for time of: 5 wall climbs 30 second l sit 10 toes to bar B. 3 rounds for time of: 10 power snatches @95/65 15 overhead squats 20 burpees over the bar C. Row 2k

A. Squats 5 sets of 8-10 reps. Build as you go. 2-3 mins between sets B. deadlifts 4 sets of 5 reps. Build as you go. C. 3 rounds for time of: Row 600m 20 deadlifts @135/95 10 pistol squats

A. Build to a heavy snatch B. Build to a heavy clean and jerk C. Team WOD (2 people) Run 400 with 20/14# med ball 50 burpees over med ball 40 handstand push-ups 30 pull-ups 20 pistol squats 10 wall climbs 50 wall balls Run 400m with med ball Remember to Have Fun!

A. Deadlift 5 sets of 5 reps – hold that flat back position. Keep good form. B. 3 rounds for time of: 10 handstand push-ups 10 pull-ups (C2B) C. 2 rounds for time of: Row 500m 15m handstand walking Keep Great Form

A. 3 rounds not for time of: 30-45 second l-sits 3-5 muscle ups 10m’s of handstand walking B. 4 rounds for time of: 15 pull-ups 10 toes to bar Run 400m Keep Moving