Wednesday, 5/31/17 Strength/Stability 3×5 (each arm) Turkish Get Ups *use dumbbell or kettlebell WOD 4 Rounds: 1 Minute Max Effort Box Jump Overs (24″/20″) 1 Minute Max Effort Kb Swings (53#/35#) 1 Minute Max Effort Calorie Bike 1 Minute Rest

Tuesday, 5/30/17 WOD For Time: 21 Deadlifts (185#/135#) 42 Ab Mat Sit Ups 15 Deadlifts 30 Ab Mat Sit Ups 9 Deadlifts 18 Ab MAt Sit Ups

Monday, 5/29/17 Memorial Day Murph 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run

Saturday, 5/27/17 Partner WOD 18 Minute AMRAP: 20 Calorie Bike 20 Kb Step Ups (53#/35#) *Add 5 reps every round *1 Rope Climb every 2 minutes

Friday, 5/26/17 Barbell Strength/Stability 5×5 Back Squats w/ 3 second pause at the bottom WOD 10 Minute AMRAP: 3, 6, 9, 12, etc… Hang Power Cleans (135#/95#) Handstand Push Ups

Thursday, 5/25/17 “Pick a Skill” WOD 100 Double Unders 30 Toes 2 Bar 100′ OH Plate Walking Lunge (55#/35#) 30 Toes 2 Bar 100 Double Unders

Wednesday, 5/24/17 Barbell Strength 10 Minutes to work up to a heavy set of 1 Strict Press+1 Push Press+1 Push Jerk WOD 8 Minute AMRAP: 10 Deadlifts (155#/105#) 20 Wall Balls (20#/14#)

Tuesday, 5/23/17 Gymnastics Strength 4×8 Strict Pull Ups WOD 21-15-9 Calorie Assault Bike Kb Swings (70#/53#) Directly into… 9-15-21 Calorie Row Burpees over the Rower

Monday, 5/22/17 WOD “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95#/65#)

Wednesday, 5/17/17 Strength 3×10 Back Squats *Climb in weight each set WOD 12 Minute AMRAP: 200m Run 10 Toes 2 Bar 10 Kb Swings (70#/53#) *Climb by 2 reps every round (12,14,16, etc…)