WOD

5 dual clean and press

70ft overhead walk 

5 squats

70ft rack walk

5 lunges (L+R)

10 body rows

5 rounds not for time

Friday

WOD

50 russian swings

10 situps 

row 200m 

40 russian swings

20 situps

row 200m

30 russian swings

30 situps 

row 200m 

20 russian swings

40 situps

row 200m 

10 russian swings 

50 situps 

row 200m

Good work this morning ladies! 

Meaghan - 35/25lbs - 19:40 

Irene - 20lbs - 19:47

Cheryl - 25lbs - 19:41

Fight Gone Bad

FIGHT GONE BAD 

3 rounds, 1 min each exercise, 1 min rest between rounds

wall ball 

box jumps 

push press

SDHP 

row for calories

WOD

5 rounds 

5 deadlifts 

5 cleans 

5 push press

5 squats

rest as needed between rounds

Wednesday morning

WOD

5 rounds - 2 mins rest between each 

12-9-6 

wall ball 

box jumps