Tuesday 06.27.17

“Kelly/ Helen”

3 Rounds

400m Run

30 Box Jumps

30 Wall Ball

21 KBS

12 Pull Ups

Time Cap 25 minutes

/ by / in WOD

Monday 06.26.17

4 Rounds

400m Run

8 HSPU

12 Cleans (full) 83/125

20 Sit Ups

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/ by / in WOD

Saturday 06.24.17

9am Partner Workout

10am Skill Practice: Overhead Squat

/ by / in WOD

Friday 06.23.17

Workout NFT

600m Run

15 Thrusters

15 Pull Ups

600m Run

50 Wall Balls

600m Run

15 Thrusters 

15 Pull ups

/ by / in WOD

Thursday 06.22.17

EMOM for 10 Minutes

3 Power Snatch **

——–rest 3 minutes——-

EMOM for 10 Minutes

10 KBS

10 Box Jumps

——–rest 3 minutes——-

EMOM for 10 Minutes

3 Deadlifts **

**add weight every 2 minutes if you can. you must complete at least the last 2 minutes with the same weight.

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Please drink lots of water ¬†during the day before you workout. It’s going to be a hot one.

/ by / in WOD

Wednesday 06.21.17

Choose to Start with a 1k Row or End with a 1k Row

5 Rounds

50 Double Unders

14 DB Single Arm Snatches 30/40

14 Ring Rows

14 Lunges single DB

/ by / in WOD