WOD

Back squat

5x2-3 @ 80-85 %

Farmers Carry

100-150 FT

DB Walking Lunges

50-100 FT

Seal Walks

50-100 FT

x3

GHD situps

3x10-15

DB Hamstring Kickouts

3x8-12

WOD

4 ROUNDS

1 MIN MAX REP CAL ASSAULT BIKE

1 MIN MAX REP RUSSIAN KB SWINGS

1 MIN MAX REP DU

1 MAX REP DB SNATCHES ALTERNATING

1 MIN MAX REP V-UPS

REST 1 MIN

WOD

20 MIN AMRAP

5 Pullups

10 Pushups

15 Air Squats

20 Sit-ups

WOD

3 rounds

With a 2 Min Clock

10 Deadlifts

with remaining time max cal row

Rest 2 mins

Then after third round rest 3 mins

3 rounds

With a 2 Min Clock

8 power cleans

with remaining time max Burpee over the bar

Rest 2 mins

Happy Birthday Matt P

WOD

In teams of two

20 Rounds Of

5 Push Jerks

5 front Squats

5 Box Jump Overs

Partner 1 Does Round 1

Partner 2 does round 2

Until they have completed 20 Rounds together

HAPPY Birthday Chris J

WOD

50/40 Cals on the rower

15 DB Snatches LA

15 DB Snatches RA

100FT Farmers carry

12 DB Snatches LA

12 DB Snatches RA

100 FT Farmers Carry

9 DB Snatches LA

9 DB Snatches RA

100 FT Farmers Carry

50/40 Cals On the rower

for time

20 MIN TIME CAP

WOD

Bench Press

5x3

Barbell Bent Over row

3x8-12

One Arm DB Bench Press

3x8-12

Band Tricep Extensions

20-25

Seal Walks

50-100 FT

russian Twists

15-20

Hammer Curls

8-12

X3

Happy Birthday Lisa B

WOD

Deadlifts

5x5

WOD

21-15-9

DB Step Ups

Cal Assault Bike

Happy Birthday Maura G

WOD

20 MIN AMRAP

Row 250 M

10 KB Swings

30 DU

15 V-ups