1000m Row
3 Rounds:
10 Hang Power Snatch 105, 75
20 Pull Ups
30 Double Unders
500m Row

Take a break from football and come get your workout on!

Rotate thru 3 mini WODS

A: 10-9-8-7-6-5-4-3-2-1

Lunges (30/15)

Dips

B: 10-9-8-7-6-5-4-3-2-1

Wall Ball Shots (20/14)

Lateral Burpee Jumps

C: 10-9-8-7-6-5-4-3-2-1

OHS (95/65)

Mountain Climbers

4 Rounds:
100ft. Sand Bag Clean and Toss 50#, 35#
20 Back Extension
40 Double Unders

Anyone's hands look like this after ALL those pull ups?

AMRAP in 21 Minutes:

200m Run

2 Rounds of "Cindy"

(5 Pull Ups, 10 Push Ups, 15 Squats)

Push Press 5x3

30-20-10
Burpees
Box Jumps 24", 20"
KB Snatch 53#, 35#

3 Rounds:
100ft. Sand Bag Lunge 50#, 35#
10 Dead Hang Pull Ups
10 Chest To Bar Pull Ups
10 Kipping Pull Ups
400m Sand Bag Carry 50#, 35#

The Paleo Challenge has started!

Check out today's Gazette. Yurii helping out the kids during Fire Prevention Week.

10 Rounds:

15 DL 135#, 95#

15 Push Ups