WOD 07-13-2017

6 RoundsRun 200m 10 knees to elbow 15 wall ball 20/14# 30 double unders  Mobility:  3 drills squat chart

WOD 07-12-2017

12 min. EMOMEven min.  3 Deadlift 315/220# Odd min.  4 Bar MU  Rest 1 min.  8 min. EMOM  12 Burpee  Mobility:  3 minutes- posterior chain floss

WOD 07-11-2017

21-15-9Hang power clean 135/110# Ring Dips  Pull Ups  Skill:  75 double Unders Mobility:  3 drills- front rack chart

WOD 07-10-2017

Reminder: No 6:45 pm class tonight and tomorrow night.  16 min. AMRAP10 KB Swings 70/53# 10 toes to bar (sub 2:1 leg raises) 10 Burpees 20 squats  Mobility:  3 drills- squat chart

WOD 07-07-2017

20 min. AMRAP 7 power snatch 115/80# 10 toes to bar  15 step ups w/KB 53/35# Skill: 10 HSPU Mobility:  3 Drills- overhead chart