Tuesday

Today's WOD depends on the weather. If we're not under water, we'll be outside using the Sleds. If it is raining, we will work on our technique and precision with the Snatch. Wednesday, be prepared to Fight!

Monday

WOD: 5 Rounds For Time 

• 20 Situps 
• 10 Burpee Pull-ups 
• 20 Double Unders

Funday

Makeup a WOD you missed this week, mobilize and/or work on the Olympic Lifts.   


FOLLOW THROUGH!

Thursday

WOD: 20min AMRAP of

• 200m Run
• 20m Bear Crawl
• 20m Lunges
• 20m Burpee Broad Jumps
• 20 KB Swings (53/35)

Wednesday

WOD: for 16 min complete

• Even Minutes- Bench 5 reps @ 60-70% 1RM
• Odd Minutes- Ring Dips 5 reps

Bench Press: 5 Cues You Might Be Missing


RIP: Mike Jenkins (November 3, 1982- November 28, 2013) 

Tuesday

WOD: Box Squats 5.5.5.5.5

Monday

WOD: 5 Rounds for Time

• 5 Man Makers
• 10 Thrusters
• 15 Hollow Rocks

*Weights TBD by your coach...

What drives you?