Skill of the Week: Squat, Squat, Squat WOD: 3rds For Time: 500m- Row 5- Pistols (each leg) 15- Kettle Bell Swings #53/#70  

Hydrostatic Body Fat Test Today!!!! Skill of the Week: Squat, Squat, Squat WOD: “J.T.” For Time 21-15-9 reps of Handstand push-ups Ring Dips Push-ups  

Friends and Family Day!!!! WOD: With a partner: 20min AMRAP #1- Runs around building (250m) #2 – AMRAP of 5- Reverse Sit-ups 7- Flash Push-ups 9- Air-Squats Then you switch, picking up where your partner left off!!!

Skill of the Week Kipping Pull-ups WOD: Full Clean 3-3-3-3 Then: 5 Min AMRAP 5- Jumping Lunges 10m- Bear Crawl    

Skill of the Week Kipping Pull-ups WOD: Press- 5-5-5 Then 3rds for Time: 12- Jumping Squats 6- Pull-ups    

Skill of the Week Kipping Pull-ups WOD: “Conditioning Test” 1 min- Max Rep Push-ups 1 min- Max Rep Sit-up (Abmat) Max Effort- 300yd Shuttle Sprint Max Effort- 5-10-5yd Sprint Max Effort- Broad Jump This should be close enough Robby    

Skill of the Week Kipping Pull-ups WOD: Dead Lift 3-3-3 Then 7min AMRAP 10- Double Unders 8- Med Ball Cleans #14/#20

Skill of the Week Kipping Pull-ups WOD: Front Squat 5-5-5 Then 3 rds for time of: 15- Thrusters #35/#55 30- Sit-ups (GHD) Sub – 45 abmat Sit-ups for GHD

Friends and Family Day!!! WOD: “Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Scaled: With a partner each doing [...]

Skill of the Week: Kettle Bell Work WOD: Every Min on the Min for 20 mins 2- Pull-up 2- Toes to Bar