Funday

WOD: "Helen"

        3 Rounds for Time:

• 400m Run
• 21 KB Swings (53/35)
• 12 Pull-Ups

Thursday

WOD: DB Bench 8,8,4,4

             Plank Hold for Time

             2:00 Max DU

Wednesday

WOD: "Tabata My Barbell" 

• Back Squats 
• Push Presses
• Front Squats

*8 Rounds of :20 ON - :10 OFF for each movement using a 45lb barbell  Your score is the sum of your lowest rep count during each interval. BRING YOUR "BIG BOY" PANTS!

Tuesday

WOD: Police Physical Ability Test

• 75 Yard Run- around cones and over barricades 
• Max Push-Ups in 1:00
• Max Sit-Ups in 1:00
• 1.5 Mile Run

Thank You

 Today, we honor those who bravely serve to ensure our freedom. 

To those that have payed the ultimate sacrifice, you will never be forgotten.

Funday

WOD: As many rounds as possible in 12 minutes

• 5 Pull Ups
• 10 Push Ups
• 15 Double Unders

Thursday

WOD:  Deadlift 7.7.5.5.3.3
               Max Ht. Box Jumps