WOD: 2 rds of Cindy 5 pull-ups 10 push-ups 15 squats 400 meter run 5 rds *End with 2 rds of Cindy

Strength: Bench Press- 7x 3 Wod: 10-20-30 rep rds of: Burpee Pull-ups KBS 35/55 Box jumps

Strength: 7 min to find heavy power clean Wod: 10 rds 10 hang power clean 55% of max 10 wall ball 13/20

Team WOD….you’ll have to show up and see what’s on the agenda. (hehe) See you at 9am

SWOD Back Squat 10-8-6-4 tempo: 4 count down, 0 rest at bottom, 1 count to get up. *Add weight each set as long as form is perfect WOD – For Time 15 Wall Walks 25 Hand Release push ups 50 KB Swings 25 HR push ups 15 wall walks Midline1 min R side pl... Continue Reading