FUNday

TEAM WOD...

Be prepared for the elements, we'll be outside.

Police run in tactical gear to honor fallen KCK detective

Detective Brad Lancaster 

(image courtesy of Kansas City, Kan., Police Department)

Thursday

15min to establish a max weight for the following complex:
  2 Shoulder press + 3 push press

      then...

EMOM for 7min:
 :15 Handstand hold
  5 Clapping Push-UPs

Don't ever complain about the plank ladder...

Policeman sets eight-hour plank world record

Wednesday

3 Rounds for TIME:
  500m Row
  50 Double Unders
  30 Hollow Rocks
  15 Burpees

Woman fights off 2 would-be carjackers in surveillance video

Tuesday

Power & Grace

4 Sets of 7/13 FS/BS:

  7 Front Squats - 13 Back Squats (65% FS 1RM)

*Complete a set every 3min

4 Sets of Weighted Pull-UPs

   5-5-5-5

*Complete a set every 3min

Monday

AMRAP in 20min of:

  10 Hang Cleans (95/65*)

  10 Push Press

  20 Box Jumps (24/20")

  400m Run

"Meditation is surprisingly straight-forward. It's our expectations and preconceptions of it that make it complicated."

                                                                                             -Andy Puddicombe