Friday

WOD: "Helen"

3 Rounds for Time:

Run 400m
21 Kettle Bell Swings 53lbs
12 Pull Ups

Thursday ~ Birthday WOD!

WOD: Happy 52nd Birthday to Dennis P.

-52 Double Unders (156 singles)
-52 Situps
-52 Box Jumps 
-52 Push-Ups 

-52 KB SDHP
-52 Air Squats
-520m Run

Wednesday

WOD: for Time

-20 T2B

-20m Bear Crawl

-20m KB Lunges (53/35)

-15 T2B

-20m Bear Crawl

-20m KB Lunge

-10 T2B

-20m Bear Crawl

-20m KB Lunge

-5 T2B

-20m Bear Crawl

-20m KB Lunge

(Each round, use 1 KB, 10m right arm rack carry - 10m left arm rack carry)

Friday ~ USCG Run to Remember

5K Run Starts on Tradd St. @  10:30am
Friday May 17, 2013

USCG Run to Remember Facebook Link

Tuesday

WOD: 

Front Squats 7,7,5,5,3,3

then 

1 Mile Run

Monday

WOD:

• Push Press 1RM

10min to find a one rep max. the amount of attempts are up to you

•  8minute AMRAP

9 Shoulder to Overhead 115/75

12 burpees

400m run