Saturday 09.07.2013

AMRAP 25 mins:
1 Rope Climb
5 Hand release push-up
10 Toes to bar
20 Wall ball 20/14#
400 M run

Friday 09.06.2013

Four rounds for time of:
7 Muscle-ups
15 Deadlift 225/155#
30 Walking lunge steps

Tuesday 09.03.2013

3 Rounds for time:
400 M run
30 KB swings 53/36#
20 Back squats 155/115#
(from floor)

Gantry Endurance WOD:
8x 200 M w/ 2:00 recovery

Saturday 08.31.2013

“Brenton”
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

WOD Demo

Friday 08.30.2014

4 RFT:
12 Shoulder to overhead 105/75#
18 Box jumps 24/20″
24 Double unders

08.29.2013

“Karen”
For time:
150 Wall ball 20/14#