Tuesday

2 Rounds for TIME:

 20 DB Snatches (50/25*)

 5 Deadlifts (315/185*)

 500m Row

   

Memorial Day

We want to express our gratitude to all those brave hearts who laid down their lives to safeguard our nation.
Have a safe and memorable holiday!

The Real Reason For Memorial Day

FUNday

4 Rounds for TIME of:

  20 In & Out Tire Flips 

  200m Run

  100m Farmers Carry (AHAP)

  200m Run

When it comes to fitness, grit counts more than genetics - The Washington Post - www.washingtonpost.com 

Thursday

EMOM for 20min. complete:

  EVEN- 10 Box Jumps (24/20*)

   ODD- 10 Hang Snatches (95/65*)

Wednesday

Power & Grace

4 Sets of 7/13 FS/BS*:
  7 Front Squats - 13 Back Squats (70% FS 1RM)

              then...

DB Bench Press*:
  5-5-5-5

*Complete a set every 3min

How Being Tired Affects Your Thinking and Performance

Tuesday

4 Rounds for TIME:
 25 Double Unders
 200m Run
 25 KB Swings (53/35*)
 200m Run

8 Tips to Running Faster and Farther

Monday

      "Cindy"

AMRAP in 20min of:
  5 Pull-ups
 10 Push-ups
 15 Squats