9.5.17 7am is now open gym!

Buy in 7 Wall Walks

Then
10 rounds
10 KB Swings 70/53
150m run

Buy out 7 Wall Walks

Accessory
10 minutes of
Sled Pull 155/110

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8.31.17

For time

15-12-9-6-3
Back Squat A.185/130 B. 135/95 C. 95/65
75-60-45-30-15
Double Unders (3:1 Singles)
*coaches challenge 225/155*

Accessory
4x
1 minute hang
30 seconds-1 minute handstand hold

8.29.17

EMOM for 5 minutes
Snatch Push Press to snatch balance (2+2) (30%, 40%, 50%, 60%, 65%)

-rest 1 minute-

EMOM for 6 minutes

Jerk (3 second pause dip and catch)

WOD

12 min AMRAP
36 Double Under
18 Wall Balls 20/14
9 Toes to Bar

8.28.17

Front Squat

12 minutes to Work up to 5RM
(1st rep 4 second pause in bottom)

WOD
16 min AMRAP
2-4-6-8-10-12-14-16-20 etc
150 m run
Pull Ups A. Strict B. Kipping C. Banded
Handstand Push Ups A. Strict B. Kipping C. Pike Push Ups

Accessory
5x
10 Seated Box Jumps
10 Kang Squats