WOD: 6.1.17

Flush:10 Plate G2O  10sec L-sit 10 jumping squats 10 atomic sit ups 200m shuttle Endurance: 4 rounds of 400m row 300m run 20cal bike Rest 2min  Barbell Club: A) EMOM (10) 3 power snatch  B) EMOM (8) 3 OHS C) EMOM (6) 3 snatch balance  *rest 3min...

WOD: 5.31.17

Skill:A1) 4×8 floor press A2) 4×8 supine ring rows WOD: 7 rounds  :15sec Max distance sled pulls (tractor style)

5.30.17

Skill: 4×8 deadlift WOD: EMOM (12) Even: 15 Box jumps Odd: 20 KBs 

Memorial Day 

9:30 class only today “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

Friday Mash: 5.26.17

Happy Birthday, Vijay! E3MOTM x4 14 ice skaters 2 shuttle runs  7 plate Burpees  Rest 3min  18-15-12-9-6-3 KBS Thrusters (65/45) T2B Rest 4min 7 rope climbs 14 man-makers 21cal assault...