2016-07-13 UPSTAIRS

Wednesday, July 13th, 2016
Meet upstairs at 1610

Warmup: Not for time
2 Rounds of
10 KBS
20 squats
1 minute of plank
Row 500 meters

Strength:

Strict overhead press 5-5-5

Push press 5-5-5

Push jerk 3-3-3

MetCon:

AMRAP 10 minutes
10 kettle bell snatches  (5 each side)
Run two laps of center atrium

2016-07-12

Tuesday, July 12th, 2016
Meet downstairs at 1610

PVC stretch
10 superman
Baby elephants
Side plank one minute
Side plank, other side, one minute
Regular plank one minute


21-15-9
KBS 53/35
Burpees
Box jumps

2016-07-11 "Cindy" with variety

Monday, July 11th, 2016
Meet downstairs at 1610

PVC warm up
10 slow squats
10 med ball situps
10 wall ball shots


WOD:
 4 Rounds

Run 400 M
3 Squat cleans
2 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)