8.20.2015

FUNday

EMOM  for 20min Complete:
  Minute 1 – 20 KB Swings (53/35*)
  Minute 2 – 3 Wall Walks
  Minute 3 – 10 Alternating Rev. Lunges with KB Goblet Hold
  Minute 4 – :30 Hollow Hold

*Continue the sequence above... 5 sets of each

NOAA: Hottest July on record confirmed!


8.19.2015

Thursday

AMRAP in 20min of:
  Building Run
  12 Pull-Ups
  12 Power Snatches (95/65*)
  12 Bar Facing Burpees 

8.18.2015

Wednesday


21-15-9 reps for TIME of:
  Cleans (135/95*)
  Ring Dips

8.17.2015

Tuesday

BOX SQUATS: 5-5-5-5-5

       then...

2 Shuttle Runs for TIME


* rest as needed between efforts




8.16.2015

Monday- Jackie

“Jackie”
For time:
 1,000m Row

 50 Thursters (45/35*)
 30 Pull-Ups