We had lots of records to put on the boards this last week. Congratulations to all of you that got new PR’s!

MONDAY 6-24-13
“Air Force Wod”
For time:
20 Thrusters (95, 65)
20 Sumo Deadlift High Pull
20 Push Jerks
20 Overhead Squats
20 Front Squats
At the beginning and every minute do 4 Burpees. When burpees are called finish the rep you are on, do your burpees then continue with your next rep.

Now, for the rest of the story.

TUESDAY 6-25-13
3 Rounds for time:
400 meter Run
20 Hang Power Cleans

WEDNESDAY 6-26-13
For time:
21-18-15-12-9-6-3
Front Squats (185, 125)
GHD Sit-ups

THURSDAY 6-27-13
3 Rounds for time:
1K Row
20 Pull-ups
30 Box Jumps (24, 20)

FRIDAY 6-28-13
“Bears, Frogs, Worms and What?”
For time:
Bear Crawl 50′
30 Double Unders
Inchworm 50′
30 Burpees
Bear Crawl 50′
20 Double Unders
Inchworm 50′
20 Burpees
Bear Crawl 50′
10 Double Unders
Inchworm 50′
10 Burpees

SATURDAY 6-29-13 Open Gym with Laura this week

Posted in Workout of the Day