July 4 WOD

It's a firecracker...

Tuesday 070213

3x:

5 Chin-up leg raises

5 ring dips

5/5 kb thrusters

5 min bridgework

20/20 kb snatch

5 min TGU 

25/25 kb snatch

5 min 1 arm ring row curls

30/30 kb snatch

Monday, Monday

3 TGU 

9 T2B

12 medball cleans

Work: 

AMRAP 

200' double rack lunge walk

25 flutter kicks

Run 400

Wednesday WOD

You're welcome. 

Father's Day WOD

Warmup however you like

For time:

50 HPC 135#

50 kb stepup thrusters

Thursday 061313

Today's WOD is on the board. 

I took a day off from heavy stuff, add a heavy set or two of a strength movement if desired. 

Monday 061013

2x3 warmup sets DL 

DL 1x5

AMRAP 15 min

5 Pullups

10 Kb jerks R

5 pullups

10 kb jerks L