Funday

WOD:   4 Rounds for time of:

                    15 Toes to Bar
                    20 KB Swings (53/35)
                    Dorm Run 

Thursday- Fitness Test

WOD: 1 Mile Run for time
             1:00 Max Push-Ups
             1:00 Max Situps

Wednesday

WOD: Take 15 minutes to work on Overhead Squats
                             then...
Every 2:00 for 20:00
5 Front Squats
5 Bar Facing Burpees

Mobility: Couch Stretch, 2:00 Plank

Tuesday

Warm-Up: 2X- 400m Run, 15 Beat Swings

Skills: Pull-ups - Push-ups - Squats

WOD: Cindy
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Cool Down: Shoulder & Hip Stretches

RAIN or SHINE!

Wednesday

Warm-Up: Building Run

2 Rounds- with PVC

10 Pass-Overs

10 OHS

10 Good Mornings

10 Ring Push-Ups

10 Wall Lunges

Skills: Bench, Back Squats

WOD: Back Squats 5,5,5,5

         Bench 5,5,5,5

Mobility: band stretches, SYJ, 50 hollow rocks

Heroes we will Never Forget