Renata, great job!!

WOD

3 rounds for time
500m row
50 med ball situps (20/16)
2 rope climbs

Skill

Max chin up hold x3

Matt kicking ass on thrusters!

“Del”
For time
25 burpees
400m run with medicine ball (20/16lb)
25 pull-ups
400m run w/med ball
25 HSPU
400m run w/med ball
25 chest to bar pull-ups
400m run w/med ball
25 burpees

Skill
Rope climbs

WOD

5 rounds for time
7 thrusters at 2/3 of 1rm
7 box jumps (30/24)
100m sprint

Skill

Find 1 RM thruster

Irvine Lake MUD RUN!!!! see you at 1030

WOD

mini “Smalls”
3 rounds for time
500m row
25 burpees
25 box jumps
400m run

Karen, Amy, & Mandy rockin’ push press

WOD

3 rounds for time
21 kbs
42 air squats
84 walking lunges

Skill
Rope climbs

WOD

“Grace”
30 C & J for time

Evan, Matt, and Rob during a kick ass workout!!

WOD

7 min AMRAP

100lb thrusters, 3 reps
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-up
9 thrusters
9 chest to bar pull-up
12
12
15
15
18
18…… and so on until time runs out

WOD

10! Burpee pull-ups
row 100m in between sets

Strength

max handstand holds x5

Johnny, Tammy, and Pat

WOD

5 rounds for time
20 GHDs
20KBS

Skill

max hand stand holds x5