Friday, June 28

Jannette's Birthday WOD: 4 RFT

• 400m Run
• 30 Abmat Sit Ups
• 15 Deadlift (250/175)

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Thursday, June 27

Complete as many rounds as possible in 20 mins of:

• 10 Box Jump (20 In.)s
• 10 Pull-ups
• 20 Kettlebell Swings, 53/35 lbs
• 20 Push-ups

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Wednesday, June 26

Fight Gone Bad: 3 rounds, 1 min per station, of:

• Wall Ball, 20 lbs, 10 ft
• Sumo Deadlift High Pull, 75 lbs
• Box Jump, 20 in
• Push Press, 75 lbs
• Row (calories)
• Rest 1 min

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Tuesday, June 25

Danica's Birthday WOD: 21-18-15-12-9-6-3 reps, for time of:

• Sumo Deadlift High-pull, 75/55 lbs
• Push Jerk, 75/55 lbs

• Treat: 100 Abmat Situps for time.

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Monday, June 24

3 rounds for time of:

• Run, 400 m
• 21 Kettlebell Swings, 53/35 lbs
• 12 Handstand Push-ups

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Friday, June 21

3 rounds for time of:

• Run, 400 m
• 30 Box Jumps, 24/20 in
• 30 Wall Balls, 20/16 lbs

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Thursday, June 20

"Michael" 3 rounds for time of:

• Run, 800 m
• 50 Back Extensions
• 50 AbMat Sit-ups

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Wednesday, June 19

5 rounds for time of:

• 7 Burpees
• 10 Hang Power Cleans, 115/75 lbs
• 12 Double Kettlebell Push Press, 53/35 lbs

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Tuesday, June 18

"Nancy" 5 rounds for time of:

• Run, 400 m
• 15 Overhead Squats, 95/65 lbs

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Monday, June 17

"Cindy" Complete as many rounds as possible in 20 mins of:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

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