Partner WOD

As many rounds as possible in 15 minutes

First team member performs the following:
- 20 Sledge hammer strikes
- 2 times over the walls
- 200 meter Sprint

While the first person is working the second person performs the following:
- Box over Burpees (burpee either over a box or onto and down the other side)

Karen

150 Wall Ball Shots for Time

Complete as many reps as possible throughout the following WOD.
7 minutes of burpees
6 minutes of kettle bell swing
5 minutes of sit-ups
4 minutes of overhead squats
3 minutes of wall walks
2 minutes of push-ups
1 minute of mountain climbers

Move Fast!!!!

For Time:
10-9-8-7-6-5-4-3-2-1 Box Jump
1-2-3-4-5-6-7-8-9-10 Thrusters
After you complete your reps on each cycle run 1 down-n-back with a weight/med ball/KB/etc.

I fully expect this WOD to be finished quick. If you slack up you get an on the spot 5 burpee penalty.

For time

-50 double unders
-50 air squats
-40 double unders
-40 air squats
-30 double unders
-30 weighted squats (use kettle bell)
-20 double under
-20 weighted squats
-10 double unders
-10 walking lunges

Lets see which class post the best score

Wednesday WOD for all classes.

4 sets of 6 min intervals, for max rounds of:
-5 Burpees
-100meter sprint
-15 Weighted Situps

Rest intervals of 75, 90, and 120 seconds

"Kara's Fruity Concoction."

Todays WOD will be a Chipper I've names "Kara's Fruity Concoction." In honor of the rewards she partakes in so often.

5 Wall walks ups
10 Burpees
20 Wall Ball Shots
30 Box Jumps
40 Kettle Bell Swings
50 Push Ups
60 Sit Ups
and 1 buddy carry across the pad...bcuz buddies help each other get home

WOD for Wednesday July 9th:

1 Min station rotations for 3 cycles
- Double or Single Unders
- Planks
- Hand Stand Push Ups (We will cover progressions)
- Lunges
- Twists (Just don't ask, assume its evil ok)

Todays WOD is going to be super simple folks and its AT THE FIGHT HOUSE BESIDE THE TRACK!!!!!!

3 Rounds for Time of:
-Max Effort Kettlebell Swings
-50 Front Squats
-3 Tire Flips