WODs

Wednesday 7-16-14

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Wednesday 7-16-14

For Time:
20 Overhead Squats (155/105)
40 Kettlebell Swings (55/35)
15 Overhead Squats
30 Kettlebell Swings
10 Overhead Squats
20 Kettlebell Swings
5 Overhead Squats
10 Kettlebell Swings

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Tuesday 7-15-14

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Tuesday 7-15-14

10×2
Hang Power Clean

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Monday 7-14-14

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Monday 7-14-14

WOD:

“Fast & Heavy”
21 Dumbbell Thrusters (45/35)
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run

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Sunday 7-13-14

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Sunday 7-13-14

Box Closed – Rest day or Beach Day!!!

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Saturday 7-12-14

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Saturday 7-12-14

Box Closed:

Active Recovery:

Run, Bike or Swim for 20 mins;

Stretch for 20 mins

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Friday 7-11-14

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Friday 7-11-14

3 Rounds For Time:
185-lb. Deadlifts, 21 reps
15 pull-ups
185-lb. Front Squats, 9 reps

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