1mile run

100 pullups

200 pushups

300 squats

1 mile run

*RX w/ 20lb vest

3 rounds 1 min each station

Wall Ball 20lb

SDHP

Box Jumps

Push Press

Row

Rest

Count total number of Reps for score.....

Nice Job to the beasts at the 9am WOD....ALL new PR'S

"Attitude is Everything!!"

PUSH PRESS

3-3-2-2-1

WOD

3 ROUNDS

50 SQUATS

7 MUSCLE UPS

10 135LB HANG CLEANS

3 Curtis P's @ 95lbs

6 Burpees

200 m Run

3 rounds

21 KBS @ 16 KG (Go heavier if you can)

12 Pull Ups

5 rounds

3 min each round AMRAP then 1 min rest

3 cleans @ 135lb

6 push ups

9 squats

FRAN

21-15-9

Thrusters

Pulups

**Nice job Daniel....New PR 3:06**

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Front Squat

1-1-1-1-1-1-1

WOD

1000m Row

50 wall ball 20lb

30 Pullups

20 KBS (2 pood)

10 Toes to bar

3 Rounds Max Double Unders

WOD

12 135lb Thrusters

12 Burpee Pullups

Run 400m

9 135lb Thrusters

9 Burpee Pullups

Run 400m

6 135lb Thrusters

6 Burpee Pullups

Run 400m