7/14/16
4 rds 400m run 4 Mu’s 40 DU’s
7/13/16
Back squat 5×2 (85%) 3rft 25 OH Backwards lunges (65/95) 15 Jerks 10 frt squats
7/12/16
6x 200 rest :30secs 400m wall ball carry rest 1:00m 6×200 rest :30 secs 400 m wall ball carry rest 1:00min
7/8/16
Hang Power Cleans (80%) 3-1 power cleans 1 farmers carry 1-3 BMUPS KB Swings
7/7/16
50 dus 40 bx jumps 40 HSPUS 50 DUs 800m run
7/6/16
10 min EMOM 5 burpees +1 each round 5 jump overs 5 air squats 5-10-5-10 Front squats burpees
7/5/16
6 rounds 400m run 1min rest
7/4/16
Happy Anniversary Hero WOD DT
6/30/16
4 rounds 1min jumping pull ups 1min bx jumps 1min front sqts 1min kb swings 1 min wall balls 1min rest