• WOD 6/23/13

    Strength: front rack lunge 4 x 6 WOD: for time – 10 bar facing burpees – 20 front rack lunges – 30 pull-ups – 20 front rack lunges – 10 bar facing burpees (115/75) *10 minute cap.

  • WOD 6/20/14

    Core: 4 rounds – 15 ring jack knives – 15 barbell rollouts WOD: FRAN 21-15-9 – thrusters – pull-ups (95/65) *8 minute cap.

  • WOD 6/19/14

    Strength: overhead squat 4 x 4 WOD: “CHERI” – 40 overhead squats (3 burpees each time bar is dropped) – 30 shoulder to overhead (3 burpees each time bar is dropped) – 20 toes to bar (3 burpees each time you come off the bar) – 10 overhead squats (3 burpees each time bar is