Braden Frazier

WOD for Thursday, 4/17/14:

3-3-3-2-2-2-1-1-1 snatch

20 double unders between each round

WOD for Wednesday, 4/16/14:

3 rounds:

800m run

20 handstand push-ups

WOD for Friday, 4/11/14:

20 kettlebell swings (70#/53#)

20 burpees
15 kettlebell swings
15 burpees
10 kettlebell swings
10 burpees
5 kettlebell swings
5 burpees

WOD for Thursday, 4/10/14:

12 minutes to find your 1RM back squat

then…
EMOM for 8 minutes: 3 back squats at 75% of your new 1RM

WOD for Wednesday, 4/9/14:

4 rounds:

400m run
5 burpee muscle-ups

WOD for Tuesday, 4/8/14:

21-15-9

hang power clean (185#/125#)
box jump (30″/24)

WOD for Monday, 3/31/14:

8 rounds:

200m run
1 rope climb
3 deadlifts (315#/205#)

WOD for Friday, 3/28/14:

“14.5”

21-18-15-12-9-6-3

thrusters (95#/65#)

burpees

DUE TO OUR LAST “FRIDAY NIGHT LIGHTS” EVENT STARTING EARLIER TONIGHT, THERE WILL BE NO 5:15pm CLASS

WOD for Thursday, 3/27/14:

3 rounds:

800m run
20 box jumps (30″/24″)
5 bar muscle-ups

WOD for Wednesday, 3/26/14:

50-40-30-20-10

wall balls (20#/14#)

sit-ups