WOD

Five rounds for time of:
135/95 pound Power clean, 10 reps
15 Wall ball shots, 20/14 pound ball

 "Helen"

Complete 3 rounds for time of:

 400m run

21 KBS 1.5/1

12 Pull-Ups

*In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia.
Author Unknown

WOD

2 min max rep push ups

100 air squats

100 sit ups

1,000m row

2 min max rep pull ups

Allison sporting those new LCF Tanks

WOD

12 min AMRAP of:

5 Ring Push-Ups

10 Power Snatches 75/45

20 Double Unders

Front Squat 3 X 5 

Push Press 3 X 5 

Strict Pull-Ups 3 X Max Reps

WOD

complete 3 rounds for time of:

400m run

30 KBS 1.5/1

20 T2B

WOD

12-9-6-3 reps of:

Thrusters 135/95

Muscle-Ups

KB Specialty Seminar

WOD

5 min row (cal)

4 min ab mat sit ups

3 min wall ball 20/14

2 min air squat

1 min double under

* tally total reps and calories for all movements