FRIDAY 07.08.2016

STRENGTH Front Squat – Build to a heavy single CONDITIONING 4 Rounds for time: 15 KB Swings 53/35 12 Pull-ups 9 Burpees

THURSDAY 06.07.2016

CONDITIONING 15-12-9 Push Press 95/65 Sit-ups rest 5 min 15-12-9 Box Jumps 24/20 Sit-ups rest 5 min 15-12-9 Push Press 95/65 Box Jumps 24/20

WEDNESDAY 07.06.2016

STRENGTH Back Squat – Build to heavy single CONDITIONING 4 Rounds for time of: 15 Wallballs 20/14 15 Power Cleans 95/65

TUESDAY 07.05.2016

STRENGTH Every 90 sec for 8 rounds: Power Snatch + Hang Power Snatch CONDITIONING AMRAP 5: 3 Power Snatch 95/65 9 Toes to Bar rest 1 min AMRAP 3: Double Unders rest 1 min AMRAP 5: 3 Power Snatch 95/65 9 Toes to Bar

MONDAY 07.04.2016

HAPPY 4TH OF JULY!!!! CONDITIONING 1776 Team WOD In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it). KB Swings 53/35 Box Jumps 24/20 Air Squats Push-ups Burpees Pull-ups Sit-ups Calories …