WOD:  5 RFT
300m ROW
30 AIR SQUATS
30 BACK EXTENSIONS (SUPERMANS)
30 BOX JUMPS or STEP UPS

WOD

SKILL:  Hang Clean

SKILL PRACTICE:  Hang Cleans 5-5-5-5-5

METCON:  21 min. AMRAP

6 TOES TO BAR

12 HANG CLEANS

15 KB SWINGS

2 WALL CLIMBS (chest to wall)

"300"
choose 6 of the 9 exercises below to = 300 total reps

1. WALKING LUNGE w/WEIGHT
 2.  PUSH UPS
3.  PULL UPS
4.  KB SWINGS
5. BENCH PRESS
6. RING ROWS
7. DOUBLE UNDERS
8.  SIT UPS
9. WALL CLIMBS
C

 GROUP WARM UP - Yoga Mobility

5 RFT:

10 Deadlifts 

10 Toes To Bar

BOOTCAMP  40:20

  

4 ROUNDS of 40 seconds WORK - 20 seconds rest of:

I've got another HERO WOD planned for today and I've modified it a bit. Those who want to do it as written are certainly encouraged but we guarantee EVERY level with get a killer workout!!

KEVIN - 3 RFT
32 DEADLIFTS  Rx 185 lbs
32 HANGING HIP TOUCHES
800m FARMERS CARRY  Rx 15lb DB's
every WOD can be scaled to your fitness level including distance, load, and rounds.  This is a FAMILY of FITNESS minded people.  Come join us!

Skill Work
Pull-ups

CHIPPER
3 RFT

400m run/row
30 Reverse Curls
15 Strict Pull-Ups
30 Russian Twist
15 Strict Pull-Ups
30 V-Ups
400m run/row

WOD

12-9-6-3

SDHP 95/65

Bar facing Burpees with lateral jump over the bar

Thrusters 95/65

Toes to Bar

~~~~~~~~~~

400m Run after each set