Fridays WOD is up!

This is gonna be a fun one boys and girls!

071114
Strength: front squat, 6 sets of 3 reps @ 75%

For time:
75 Wall ball shots
75 double unders
75 pushups
75 air squats
***18 minute time cap

This WOD is for time. However if the entire WOD is not completed in under 18 minutes it will be scored as an AMRAP.

20140710-214403-78243457.jpg

Thursday WOD

Strength: 16 minutes to find overhead squat 5rm

For time:
Run 400m
20 push press 95/65
4 burpees
30 KB swings 50/40
6 burpees
30 sit-ups
8 burpees
20 jumping lunges
10 burpees
10 strict shoulder press 95/65

20140709-215800-79080317.jpg