Tuesday 06/28/2022

WOD
"Severin"
For Time: [45 Minute Time Cap]
50 Strict Pull-ups
100 Hand Release Push-ups
5,000 Meter Run

Monday 06/27/2022

Strength
Overhead Squat
5 Sets of 4

*Score = Lowest weight used

WOD
"Starting Over"
AMRAP 15:
15 Overhead Squats 95#/65#
30 Dumbbell Hang Snatches 50#/35#
60 Double Unders

*Score = Rounds + Reps

Saturday 06/25/2022

WOD
[Teams of 2] For Time:
6000/4800 Meter Bike
50 Front Squats 155#/105#
100 Box jumps 24"/20"

*Split work up however you see fit. One Partner Working at a time

Friday 06/24/2022

Happy Birthday Coach Frank

WOD
"Frank"
For time:
24 Strict Press 95#/65#
24 Pull-ups
24 Front Squats 95#/65#
24 Double DB Push Press 50#/35#
24 Renegade Rows with Push-ups 50#/35#
24 Double DB Deadlifts 50#/35#
73 Cal Row