Friday

WOD: Every 2 min for 20 min (10 rounds / sets) complete the following:

• 5 Deadlifts (80% 1RM)
• 10 Bar-Over Hops

THURSDAY

WOD: Go Heavy or Go Home
5-5-3-3-1-1 Bench

Wednesday

WOD: for time

600m Run
50 Pushups
600m Run
40 KB Snatches (53/35)
600m Run
30 Pull-Ups
600m Run

Don't just go through the motions... Live with passion and put your heart into everything you DO.

Tuesday

WOD: 

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.

Monday- Happy Birthday Ron!!!

WOD: Filthy 51 

For time:
51 Box jump, 24 inch box
51 Jumping pull-ups
51 Kettlebell swings, 1 pood
Walking Lunge, 51 steps
51 Knees to elbows
51 Push press, 45 pounds
51 Back extensions
51 Wall ball shots, 20 pound ball
51 Burpees
51 Double unders