Funday

Team WOD:  Tire Flipping

In teams of 2, complete the following

3 Rounds for Time

• 20 Tire Flips 
• 400m Run 
• 40 Box Jumps 

The tire flips are done back and forth between team members. The Runs are completed together. Each team member completes 20 Box Jumps, both members working at the same time.

Thursday

WOD: Complete 3 rounds for time-

10 KB Swings - 70/53*
10 Lunges with KB in rack position - right
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings
10 Lunges with KB in rack position - left
25 yard One Arm Farmer Walk with KB in rack position - left

Wednesday - 31Jul13

WOD 1: 

Back Squat 3x3x3x3x3

WOD 2: 

Bench 3x3x3x3x3

Tuesday - 30July13

BRING WATER!

30 power cleans (135/95lbs)

100m run

30 toes to bar

100m run

30 box jumps (24/20")

30 push presses (95/65lbs)

30 double-unders

100m run

30 pull-ups

100m run

30 burpees

Overhead walking lunges (45/25lb plate)

WOD: Monday July 29

In the spirit of the Games!

Five rounds for time of:

-5 Deadlifts (275/185lbs)
-10 Burpees