WOD Friday October 26th

Warm up: Bar hang x 40 seconds / Handstand hold x 40 seconds / jump rope x 1 minute

2. Sled pull x 3 x 100′ Also heavy

3. 10 rounds for time:

5 Glute ham sit ups

5 Burpees

WOD Friday June 22nd

Warm up: Do it

2. Farmers walk 100′ x 4 Efforts

3. For time:

80 Sit ups

80 Hand planted lateral bench jumps

Warm up #11

2. As many rounds as possible in 20:01:

9 Wall Climbs

200 Meter Farmers Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings)

40 ft Backwards sled pull w/ HEAVY!

200 Meter Rack Walk with 70/ 53lb Kettlebells (if you put the bells down you must do 11 Kettlebell swings)

40 ft Backwards sled pull w/ HEAVY!

Warm up # 2

1. 100′ Farmers walk x 5 efforts

2. For time:

20 Burpees

30 Strict pullups

40 Lunges (20 each, back rack) @ 135 / 93

50 Situps

Warm up: yes.

1. 100 meter farmers walk x 5 attempts

2. As many hang power snatches as possible in 6 minutes

Begin the 6 minutes with 80 sit ups or 50 glute ham sit ups and do as many snatches as possible for the remainder of the 6 minutes.

Guys use 2/3 body weight, Ladies use 1/2 body weight