Monthly Archives: August 2017

WOD For time 300 double unders 200 air squats 100 push ups 50 burpees to a 6 inch target  

WOD 3 rounds for time Run 1 mile Rest 5 minutes  

  Strength Deadlift 3-3-3 climbing WOD 18-15-12-9-6 Toes to bar Deadlifts 225/155

  Strength Hang Clean @70% every 2 minutes for 12 minutes 3 hang cleans (drop after each rep and reset) WOD Row intervals 500m x4 (rest 1:1) 250m x6 (rest 1:1)

  Strength Back squat 5×5 @70% WOD 3 Rounds 12 box jump overs 9 clean and jerks 135/95 6 ring muscle ups

  WOD AMRAP 15 10 pistols-alternating 15 push press @1/2 body weight 20 double unders

  WOD Make up retest of Angie or Elizabeth OR Skill/weakness EMOM 30 ODD- skill/weakness 1 Even-skill/weakness 2