W.O.W

For time: 15 slam balls (50/30) 200m run w/ball 15 slam balls

Warm up 1/25 – 1/30

500m row or 400m run 50′ lunges w/samson stretch 10 PVC pass throughs 10 PVC overhead squats :30 couch stretch 10 ring dips 2-3 minutes rolling out

The Seven

7 Rounds for Time: 7 Handstand Push Ups 7 Thrusters (135/95) 7 Knees to Elbows 7 Deadlifts (245/165) 7 Burpees 7 KB Swings (70/53) 7 Pull Ups

9 Minute Countdown

A: Front Squat 5 x 5 @ 31X1 Tempo (work between 70-80%, letting the tempo and proper mechanics determine your load each set) B: 200M Dual Overhead KB Carry (53/35) C: 9:00 AMRAP 30 KB Swings (53/35) 20 Push Press 965/45) 10 Box...

Turkish Get Up and Run

Check out the Free Membership Picnic in the Red Info Area above and sign up at the gym!! 4 Rounds For Time: 20 Alternating DB Snatches (45/30) 5 Each Side DB Turkish Get Ups (45/30) 400 M Run

Get Up and Row

A: 3 Sets: Hang Clean & Clean & Jerk @ 65%-70% of Clean 8 Sets: Clean & Jerk *sets 1-5 = 2 Reps @ 70% – 90% (building) *sets 6-8 = 1 Rep @ 90% – 95% B: 3 Sets: 6-8 Wall Walks 20 Scooter V-Ups C: 3 Rounds For Time: 10 Ground to Overhead...