warm-up: dynamic/ 3 rounds of shoulder triplet-sampson stretch-10 sit-ups-

10 supermans-10 ring rows-10 walking lunges-50 jumprope

WOD: 3 rounds 1 minute at each station

rest 2 minutes between rounds

Big Tire Hits

Squats

Push-ups

Wall Ball

Pull-ups

Mountain Climbers

Mindy

John P.

Jimmy

Fabio

John S.

Paul

WOD: For Time

10-reps 1/2 bodyweight hang squat clean

100 m row

9-reps 1/2 bodyweight hang squat clean

100 m row

8-reps 1/2 bodyweight hang squat clean

100 m row

7-reps 1/2 bodyweight hang squat clean

100 m row

6-reps 1/2 bodyweight hang squat clean

100 m row

5-reps 1/2 bodyweight hang squat clean

100 m row

4-reps 1/2 bodyweight hang squat clean

100 m row

3-reps 1/2 bodyweight hang squat clean

100 m row

2-reps 1/2 bodyweight hang squat clean

100 m row

1-reps 1/2 bodyweight hang squat clean

100 m row

John          80lbs     14:35

Jimmy       50lbPP    13:53

Joey          80lbs      11:23

Caitlin      55lbs       17:38

Paul         med ball   13:50

Eric          80lbs        11:43

warm-up: dynamic/ 3 rounds of shoulder triplet-sampson stretch-10 sit-ups-

10 supermans-10 ring rows-10 walking lunges-50 jumprope

Skill Work: kettlebell swings

WOD: 5 rounds of

20 swings

20 squats

warm-up: dynamic / 3 rounds of: shoulder triplet-sampson stretch-10 sit-ups-

10 supermans-10 OH squats-10 pull-ups-30 jumping jacks

Skill Work: Rowing

WOD 1 round for Time & Glory

Row 1000m

30 box jumps

30 push press 35lbs/50lbs

100 jumprope

Time                1000m                Total

6am

Hillary            NFT

8am

Fabio             3:27.6                  9:13

John P.           3:36.6                  6:55

Andrew          3:41.4                  6:47

5pm

Caitlin             4:58                    10:03

Joey                 3:44.5                  8:32

Brian J.             3:53.8                 7:48

Duffy               3:44.8                  7:23

Jen                  4:23.2                  11:05

Jess                 4:50.7                  11:17

6pm

Justin               3:12.2                   5:47

Paul                 3:09.4                   8:23

Georgie            4:13.8                  9:33

Dave                 4:10.8                  8:54