Wednesday 072314

JustRun

Strength:

Bench Press x 8, 6, 4, 2, 2, 1, 1, 1

WOD:

3 RFT

DL (255/185, 225/155, 185/105) x 5

Wall Balls x 15

Rest 3 minutes

Run x 1600m

Tuesday 072214

Chipper

 

This chipper is by request by Mike for his birthday. Thanks, Mikey for being part of our community and all the great things you do!

Strength: none, mobilize extra

WOD: Filthy 25 by request for Mike’s birthday

25 box jumps

25 jumping pull ups

25 kb swings

25 stepping lunges (no wt)

25 knees to elbows

25 push press at 45/30 lbs

25 vertical good mornings with PVC pipe

25 wall balls

25 burpees

25 double unders