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 

FUNday

TEAM WOD...

Be prepared for the elements, we'll be outside.

Police run in tactical gear to honor fallen KCK detective

Detective Brad Lancaster 

(image courtesy of Kansas City, Kan., Police Department)

Thursday

15min to establish a max weight for the following complex:
  2 Shoulder press + 3 push press

      then...

EMOM for 7min:
 :15 Handstand hold
  5 Clapping Push-UPs

Don't ever complain about the plank ladder...

Policeman sets eight-hour plank world record