3 min AMRAP
Warmup: 10 squats 10 pushups 10 American swings 10 Russian swings 5 strict pullups 5 kipping/butterfly pullups Post your scores to the Whiteboard. Strength: Deadlift 3×5 (pick something heavy, but still need to be
12 min AMRAP
Workout of the Day 12 min amrap 5 OHS 10 CTB pull-ups Post your scores to the Whiteboard.
10 min AMRAP
Workout of the Day 10 min amrap 10 ground to overhead (185/115) 10 toes to bar Rest 5 min 5 min to hit heavy single front squat from floor Post your scores to the
Annie
Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Post your scores to the Whiteboard.
Partner WOD
Skill Strict hspu work (3xmax effort-1 pad/2 pads) Post your scores to the Whiteboard. Workout of the Day 4 Rounds for Time 2×200 meter run with med ball (20/14) -Switch who carries the med
Fundraising WOD
Workout of the Day Burpee Fran 21-15-9 Post your scores to the Whiteboard. Fundraising WOD Last month tragedy struck a young family as Donnie Upton was accidentally killed in a hunting accident. He left
“The Chipper”-2015 Regionals
Warmup: 2×200 meter run 1 min jump rope 10 pushups 10 situps 5 barbell oh squats 5 barbell sdhp Post your scores to the Whiteboard. Workout of the Day “The Chipper”-2015 Regionals For time:
Cindy
Warmup: 2×200 meter run (slow, fast) 10 squats 10 push-ups 10 bear hug squat jumps 5 pull-ups strict 5 Kipping/butterfly pull-ups Post your scores to the Whiteboard. Workout of the Day “Cindy” As many