Labor Day Hero WOD

Main – WODWarm-upRun 400M Then 3 Rounds: 4 tire flips 2 rope climbsMorrison (Time)50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#

Saturday August 30, 2014

Main – WODWarm-upStrength/Skill3x100M Prowler Sprints (90/45)MetconMetcon (AMRAP – Reps)20 Min EMOM: Odd: 10 SDHP 95/65 & Burpees for remaining time Even: 10 G2O 95/65 & sit-ups for remaining time Score = total burpees &...

Friday 8/29/2014

Main – WODWeightliftingThruster (10 minutes to establish 1 Rep Max (From Rack))MetconCindy (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Thursday 8/28/14

Main – WODMetconMetcon (Time)1 Mile Run 50 Wall Balls (20/14) 40 KB Swings (70/53) 30 Toes To Bar 20 Deadlifts (225/155) 10 Handstand Push-ups 5 Burpees

Wednesday 8/27/14

Main – WODWeightliftingFront Squat (4×3 *Across )MetconMetcon (Time)10 Minute AMRAP 10 Front Squats (135/95) 50 Double UndersMetcon (3 Rounds for reps)3 Rounds 500m Row or Run Rest 1 Minute Between