August 2013

Birthday Burpee Warm Up: 46 Burpees Happy Birthday Barry! Now stop resting on the floor and finish the WOD! 🙂 WOD: 4 Rounds for Time of : 400M Run 25 Push Press (75 lb W; 95 lb M) 25 Box Jumps (20″ W; 24″ M) 25 Jump Pull Ups 40 Minute Time Cap  

Warm Up:  3 Rounds of 20 Walking Lunges & 20 Flutter Kicks

Warm Up: 400 M Run

Warm Up:  5 Minutes Single Unders/ Double Unders 5 Minutes Pull Ups

Warm Up: 3 Rounds of: 30 Sit Ups & 20 Flutter Kicks

Happy 26th Birthday J!!! Warm Up:  26 Wall Walks WOD: For time: 26 Burpees 26 Air Squats 26 Push Ups 26 Double Unders  

Warm Up: Burgener Warm Up

Warm Up:  3 rounds of : 20 Walking Lunges; 20 Flutter Kicks and 20 Squats WOD: FRAN For time: 21-15-9 Thrusters (65 lb W; 95 lb M) Pull Ups