Monday
073117
•••
"Running Randy"

5 RFT
400m Run
15 Power Snatch 75/55

Friday
072817
•••
Partner wod! Show up to learn the particulars.

Thursday
072717
•••
Amrap 12
10 American Swings 50/40
12 Weighted Pistols
14 Toes to bar

Wednesday
072617
•••
Shoulder press 3×5

3 rm hang squat snatch

10 Min Amrap
15 Weighted situps
10 HSPU
5 L-sit Rope Pullups

Tuesday
072517
•••
4 RFT
30 Double Unders
20 bar facing Burpees
10 Cleans 135/95
Rest 2 minutes

Monday
072417
•••
Front Squat 3×5

2 RFT
25 pull-ups
10 front rack reverse lunges 135/95
25 push-ups
10 front rack reverse lunges 135/95

Friday

072117

•••

Friday’s wod will be a partner workout…. and a game workout. Show up to learn the details!

Thursday072017

•••

5 RFT

5 Deadlift 185/125, 225/155, 275/195, 315/225, 355/245 

15 Wall ball 20/14

30 Double Unders

Wednesday071917

•••

21-15-9

Dumbbell Snatch

Box Jump Over

Pullup 

Tuesday071817

•••

“DT”

5 RFT

12 Deadlifts 155/105

9 Hang Power Cleans

6 Shoulder to overhead