August 2013

Warm Up:  1 Mile run WOD: 6 rounds for time of: 10 Back Squats (95 lb W; 125 lb M) 15 KBS (45 lb W; 55 lb M) 20 Sit Ups

Warm Up:  3 Rounds of 20 Hollow Rocks; 20 Walking Lunges; 20 Sit Ups

Warm Up:  1600 M Run

WOD: 20 Minute AMRAP Complete as many reps as possible in 20 minutes following the rep scheme below:

Warm Up: 20 Air Squats 20 Walking Lunges WOD:  6 Rounds for Time of: 10 Thrusters 10 KB Squats 10 Sumo Deadlift High Pulls

Teams of TWO Persons do the following: WOD 1: 10 Minute AMRAP: