30
06
2016

07/01/2016: Friday

Strength/Skill Warm Up & Mobility WOD Tabata 8 Rounds Each Station :20 sec Work / :10 sec Rest Air Squats Row For Calories Sumo Deadlift High Pull (KB) 6” Jump & Touch

29
06
2016

06/30/2016: Thursday

WOD For Time 10 Rope Climbs then… 4 Rounds :30 sec On / :90 sec Off Assault Bike Calories During Rest: R1,R3 – :60 sec Air Squat Hold R2,R4 – :60 sec Ring Plank Hold then… For Time 500m Row

27
06
2016

06/28/2016: Tuesday

Strength/Skill Warm Up & Mobility WOD For Time 10 Down To 1 Kettlebell Swings 53/35# Front Squats 135/95# Burpees *15min Cap

26
06
2016

06/27/2016: Monday

Strength/Skill Warm Up & Mobility WOD “Hero WOD DT” For Time 5 Rounds 12 Deadlifts 155/105# 9 Hang Power Cleans 6 Shoulder to Overhead *14min Cap