WOD

Nancy 

5 Rounds

 

Run 400 meters

15 reps Overhead Squats (95#)

Work Out of the Day

WOD: for time

Walking lunge 100 ft. 
21 Pull-ups 
21 Sit-ups 
Walking lunge 100 ft. 
18 Pull-ups 
18 Sit-ups 
Walking lunge 100 ft. 
15 Pull-ups 
15 Sit-ups 
Walking lunge 100 ft. 
12 Pull-ups 
12 Sit-ups 
Walking lunge 100 ft. 
9 Pull-ups 
9 Sit-ups 
Walking Lunge 100 ft. 
6 Pull-ups 
6 Sit-ups

WOD

5 rounds

30 GHD Sit-ups

25 Back extensions

Work Out of the Day

It's time for the bench mark everyone loves.

FRAN

21, 15, 9 reps of

Thrusters 95/65#

Pull-ups

Work Out of the Day

5 Rounds

10 reps thruster (95/65#)
10 reps Sumo dead lift (95/65#)
10 Burpees

WOD

5 rounds

Walking Lunge 50Ft

21 Burpees

Times:

Nathan: 16:32

Lisa 16:47

Brian 17:28

Brandon 17:28

Heather 17:04

Work Out of the Day

WOD: 4 rounds 

Sprint 150 Meters

25 Kettle bell swings 

25 Wall ball Shots