We will be switching over to our new Front Desk system this week. 
Please come prepared with your debit/credit card.

FS - BoxJump/SDLHP

Strength:
Front Squats 2-2-2-2-2 @ 65%, 75%, 85%, 90%, 90+%

Conditioning:
21-15-9-15-21
Box Jumps (24/20)
SDLHP (95/65)

TBA

WOD is TBA in class.  Come ready to work.

KBSwing/Burpee

100 Kettlebell Swings (55/35) w/ EMOTM 4 burpees over kettlebell.

"Ennis"

"Ennis"

Run 800m

100 Double Unders

40 Push Ups

75 Double Unders

30 Push Ups

50 Double Unders

20 Push Ups

25 Double Unders

10 Push Ups

Run 800m

AbMat/T2B/AltOHSwitchLunge

5 rounds for time of:
30 AbMat Sit-ups
10 Toes to Bar
20 Alternating OH Switch Lunges w/Barbell (115/75)


Happy Birthday, Coach Jarad!!

PPress/KBSwing/BoxJump

5 rounds of:
10 Push Press (115/75)
10 KB Swings (55/35)
10 Box Jumps (24/20)

However, you must rest every two minutes for two minutes.

KBSwing/DeficitPU/Pull-up

Strength/Skill:
Rest Day

WOD:
AMRAP in 15 minutes of
12 Kettlebell Swings (70/55)
12 Deficit Push-ups (45# bumpers)
12 Pull-ups

Deadlift - DL/WB

Strength/Skill:
Deadlift 8-6-4-2, rest 2-3 minutes between sets

WOD:
"Karen is Dead"
150 Wallballs for time.  EMOTM 1 DL (275/185), start workout with the deadlift.
Men 20# to 10ft, Women 14# to 9ft




Run/Burpees

4 rounds for time of:
Run 400m
25 Burpees

Compare to Friday, 28 June 2013.

PCln/BS

Strength/Skill:
Complex  of 3 Power Clean +  3 Back Squat, rest 2 minutes, repeat 3 sets up to (185/125).

WOD:
21-15-9
Power Clean
Back Squat

Rx = Men 155#  Women 105#

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