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

Thursday WOD

Warmup

2/2 TGU 

12 medball cleans

5/5 kb press

Work

6 RFQ (rounds for quality)

25 double kb cleans OR HPC 

100 sprint/100 jog/100 sprint/100 jog

Tuesday WOD

warmup 
run 400
with light kb 8/8: clean, squat, (pause) press, hold a 5 count, reverse TGU on last rep, TGU into other side

FS 5x2

Cindy
AMRAP 20 min
5 pullups
10 pushups
15 squats