WOD Saturday August 15

10 pull ups
10 push ups
strectch

partner WOD

400meter
dumbell thrusters
400 meter
kettlebell swings
400 meter
burpees
400 meter
knees to elbows

(while one partner is on the 400 meter run, the other is doing the exercise and counting their reps, when the partner gets back from the run they take over the exercise while the other partner runs- 1 point for each rep on every exercise)
partners with the most points wins!

Non-winners owe 50 sit ups

WOD Friday August 14

buy in...
10 turkish get ups alternating

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips


cash out...
20 double unders

Fran- Thursday August 13

buy in...
snatch practice

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

cash out...
300 meter row

WOD - Wednesday, August 12

CFWU

WOD
Deadlift 1-1-1-1-1-1-1 reps

cash out...
10 handstand push ups

WOD - Tuesday, August 11

buy in...
handstand practice

wod
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

cash out...
1 mile run

WOD - Monday August 10

Buy in...
2X
25 meter high knees
25 meter high skips
10 pushups

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

cash out....
20 GHD sit ups