WOD - Friday, May 27, 2016

5 Rounds
10 hanging dumbell snatch (each arm) 45/35
15 burpees
30 sec. plank hold

WOD - Thursday, May 26, 2016

30 Dubs
40 push press - 85/75 lbs.
50 box jump step over
60 bench situp
70 Dubs
800 m.

WOD - Monday, May 23, 2016

 2016 Regional 3 & 4 Light

52 wallball - 20/15 lbs.
26 pullups
5 min. cap

1 minute rest, then

10 Rounds
20 air squats
10 power cleans - 75

WOD - Thursday, May 19, 2006

15 dips
15 strict knees to elbow

4 Rounds
Farmer's carry (down and back - wall-to-wall)
Sprint (down and back twice)

15 strict knees to elbow
15 dips

WOD - Tuesday, May 17, 2016

21-15-9
Overhead Squat - 75 (scaled - front squat @ 95)
Bar facing burpee

WOD - Friday, May 13, 2016

800 m.
40 hanging snatch - 75
800 m.
40 push press - 85
800 m.