12
Jun
Tuesday 6-13-17
WOD
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
For Time
WOD
Refer A Friend
Invite A Friend To Check Us Out!
11
Jun
Monday 6-12-17
WOD
OPEN
3 Rounds:
10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
50 Double-unders
PERFORMANCE
3 Rounds:
10 Power Cleans (115/80)
10 Front Squats
10 Push Jerks
50 Double-unders
FITNESS
3 Rounds:
10 Power Cleans (95/65)
10 Front Squats
10 Push Jerks
100 Single-unders
10
Jun
Sunday 6-11-17
Open Gym 10am to noon
Suggested WOD
150 Double Unders
75 Wall Balls (20/14)
50 Toes to Bar
75 Wall Balls (20/14)
150 Double Unders
For Time
9
Jun
Saturday 6-10-17
8AM Bootcamp
830AM Cycle
9AM WOD
HERO WOD
“Carse”
- 21-18-15-12-9-6-3 Reps for Time
- Squat Clean (95/65 lbs)
- Double-Unders
- Deadlift (185/135 lbs)
- Box Jump (24/20 in)
- Begin each round with a 50 meter Bear crawl
8
Jun
Friday 6-9-17
WOD
3 Rounds of:
400 Meter Run
20 Front Rack Lunges (Stationary, 95/65)
20 Burpees Over the Bar
For Time
