FUNday

Show UP @ 1400 hrs. 

TeAm WOD

Thursday

Hang from a Pull-Up bar for a cumlative time of 6 min
Each time you drop from the bar, perform:
  Building RUN
  30 Hollow Rocks

The pregame ceremony before the MLB All-Star Game at Nationals Park. (AP)

Wednesday

5 Rounds for TIME of:
   5 Strict Pull-UPs
 10 Wallballs
 15 KB Swings (53/35)

The Ordinary Crossfitters – Far Away from The CrossFit Games
Dedicated to all the Crossfitters around the world that won't go to Regionals or the Games, yet still put in 100% every time they step into the Box!

Tuesday

DB Bench Press: 4-4-4-4

    then...

EMOM for 16min complete:
 EVEN: 5 Bench Presses (65% 1RM)
   ODD: 8 HR Push-UPs

"The only way to change things, for the better, is to make people uncomfortable. "

                                          -Major General Eisner

Monday

AMRAP in 20min of:
 Tower RUN
 10 Toes-2-Bar
 20 BOX Jumps
 30m OH Lunges (45/25)

The Power of Positive People
“I need people around me who care about me and are appreciative, and see the world as a glass half full, not half empty.”