WOD: 6.30.17

E3MOTM x4 7 hang cleans  2 shuttle runs 7 Push press Rest 3min  4 rounds  20 Kbs 16 DB step ups 12 pull ups  Rest 4min  15-12-9 Hspu Front squat 

WOD: 6.29.17

Flush: 25min AMRAP 400m row 30 weighted sit ups 20 slamballs  10 Burpees  Endurance: 3 rounds of: 800m run (rest 2min) 600m run (rest 90sec) 400m run (rest 1min) Barbell Club: A) every 90sec x6 Power clean Hang power clean 2 Front squat  Push press...

WOD: 6.28.17

Skill: A1) 4×5-8 box dips A2) 4×8 supine ring row WOD: 3 rounds 1min each round Assault bike Wallball  Box jump overs SA DB PP (:30sec each side) DUs Rope climbs Rest 1min

WOD: 6.27.17

Skill:800m power drag Wod: 5min AMRAP  2 t2b 4 Burpee over bar  6 DL (60%) Rest 2min  4min AMRAP  4 t2b 4 Burpees over bar  4 DL (70%) Rest 2min  3min AMRAP  6 t2b  4 Burpees over bar  2 DL...

WOD: 6.26.17

Skill: 10rep OHS  3 sets to build to a max WOD:  5 rounds 15 Power snatch 95/65 400m Run (20min cap)