We have some fun wods this week. Chris made up one for his birthday on Wednesday. Nathan made up some fun for us on Friday. Laura chose some movements for a wod on Monday. Does anyone else want to make suggestions that you think are fun? Be careful, people might not appreciate your “fun” stuff! Remember Valerie?

MONDAY 6-22-15
3 Rounds for time:
5 Glute Ham Raises
10 Renegade Push-ups (25, 20)
15 GHD Sit-ups
20 Med Ball Cleans (20, 14)

TUESDAY 6-23-15
AMRAP in 15 minutes:
5 Dumbbell Thrusters (35, 25)
10 Box Jumps (24, 20)
15 Burpees
20 Calorie Row

WEDNESDAY 6-24-15
"Happy Birthday Chris"
EMOM for 18 minutes:*
2 Clean & Jerks @ 70% of your max
10 Deadlift @ 50% of your max
*score is the minute you fall off
then it becomes an AMRAP for the rest of the 18 minutes


THURSDAY 6-25-15
5 Rounds for time:
10 Rope Climbs
20 Wall Balls (20, 14)
30 Double Unders

FRIDAY 6-26-15
2 Rounds for time:*
15 Pull-ups
15 Med Ball Push Press (20, 14)
15 KB Sumo Deadlift High Pulls (53, 35)
15 Push-ups
15 Goblet Squats (53, 35)
15 Sit-ups
15 Med Ball Deadlifts (20, 14)
15 Med Ball Overhead Walking Lunge Steps (20, 14)
* NO resting, if at all possible!

SATURDAY 6-27-15
Open Gym from 8 am to 10 am
Posted in Workout of the Day

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