WOD for Friday, 7/31/15: AMRAP for 20 minutes: 12 overhead squats (115#/75#) 200m run 6 burpee box jumps (24″/20″)

WOD for Tuesday, 7/21/15: EMOM for as long as possible: 4 hang power clean (135#/95#) 4 front squats 4 push press

WOD for Friday, 7/17/15: 10 rounds: 1 power clean (205#/135#)3 handstand push-ups5 burpees7 jumping squats (53#/35#)

WOD for Wednesday, 7/15/15: 6 rounds: :30 ME front squat (155#/105#) :30 rest :30 ME row for calories :30 rest

WOD for Monday, 7/13/15: 400m run 21 hand squat snatch (95#/65#) 400m run 15 hang squat snatch 400m run 9 hang squat snatch *10 burpees if the bar hits the ground

WOD for Friday, 7/10/15: 5 rounds: 400m run 10 pull-ups 15 push-ups

WOD for Thursday, 7/9/15: 10 minutes to find your 1RM overhead squat EMOM for 8: 1 snatch balance + 2 overhead squats (70%)

WOD for Wednesday, 7/8/15: AMRAP for 14 minutes: 3 muscle-ups 6 pistols (12 air squats) 9 toes to bar

WOD for Wednesday, 6/31/15: 21-15-9 deadlift (275#/185#) ring dips