Jun
23

Friday June 23, 2017

4RFT
30 Push-ups
20 Front Squats 115/85
20 Push Press 115/85
30 Sit-ups

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jun
22

Thursday June 22, 2017

Pool Wod! 🏊🏼‍♀️

5 Rounds
30 Sec Tred Water
1 Min Rest

12 Min AMRAP
Swim 1 Lap
10 Jump Squats
Swim 2 Laps
20 Jump Squats
Swim 3 Laps
30 Jump Squats….increasing in this manner for 12 Minutes

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jun
21

Wednesday June 21, 2017

Build to a Heavy complex:
Snatch Grip Deadlift + Squat Snatch

For Time:
2000m Row

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jun
20

Tuesday June 20, 2017

10RFT
7 TTB
10 KBS 32kg/24kg
7 Burpees

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jun
15

Thursday June 15, 2017

Deadlifts
3-3-3-3-3

For Time:
10-1
Pull-ups
*50 Double Unders after each set of pull-ups

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jun
14

Wednesday June 14, 2017

12 Min AMRAP
12 Power Snatch 95/65
24 Wallballs

Accessory Work:
10 Rounds
30 Sec Hollow Hold
30 Sec Squat Hold

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jun
13

Tuesday June 13, 2017

Pool Day!

6 Laps
200 Lunges
6 Laps
100 KBS 24kg/20kg
6 Laps
50 Pool M/U’s
6 Laps
25 In & Outs
6 Laps

Partner up and share the work

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jun
12

Monday June 12, 2017

10 RFT
200m Run
1 Legless Rope Climb

Pool WOD Tuesday

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jun
09

Friday June 9, 2017

5 Rounds
1 Min Sumo Deadlift High Pull 75/55
1 Min Push Press 75/55
1 Min Rowing
Rest 1 Minute

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

Jun
06

Wednesday June 7, 2017

20 Min AMRAP
400m Run/Row
20 Weighted Sit-ups
10 OHS 95/65

*Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to