7 Min. Cindy A.M.R.A.P. Rest 3Min. then 7Min. A.M.R.A.P. Of 10 H Power Snatch 10 Back Squats, 10 Barbell Burpees

*95/65

                                                             joey mastering the back squat

 

Back Squat 5 5 5 5 5 Rest Then tabata sit ups

Sandy slaming down some tabata ropes !!!

Push Jerk 5 5 5 5 5 Rest Then 7 Min. A.M.R.A.P. Of Burpees

Tabata Push Ups, Run 400 M, Tabata Squats, Run 800 M, Tabata Pull Ups,Run 400 M

"Christine" 3 Rounds Of Row 500M 12 Deadlifts, 21 Box Jumps

 Deadlift B.W.

20" Box

80s night

"Michael Jackson" 21-15-9 Of S.D.H.P, K.B.S.,Thuster, Burpee

*75/55

*52/35

its time again, bust out the spandex and wod it up !!
 

5 Rounds of 250 M Weighted Run, 6 Ring Dips, 9 Box Jumps, 12 Pistols, 24 D. Unders

30''/25''

20lb vests, for those worthy

AXLE BAR DEAD LIFT 5 5 5 5 5

May not drop, or re-grip, overhand only, no switch grip.

*skill: max strict toes 2 bar max

Squat Clean 1 1 1 Rest Then "death by Squat clean"

"lynne" 5 Rounds Of B.W. Bench Press, Pull Ups

*No time component to this wod

*score max reps

"Whitten" 5 Rounds Of 22 K.B.S, 22 Box Jumps, 400M Run, 22 Burpee's, 22 Wall Ball

K.B.2/1.5pood

Box 25/20

Ball 20/14

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Dead Lift 3 3 3 3 3 Rest Then12 Min A.M.R.A.P of 250M Sandbag Run,then for rounds 25 Box Jumps, 50 Double Unders

25/20"

*250M Sandbag run buy in