Monday : 1-12-15

Strength : Deadlift 7×2 WOD: 3 rds 21 wall balls 14 hspu 7 deadlifts 315/155 !!! NEW BURPEE LAW !!!! you must bring two pairs of shoes and change into your WODing shoes once in the box.

IT’S FRIDAY! 8-1-14

Strength : 6 Rounds 2 push press 2 push jerk 2 split jerk (all reps unbroken – in between sets hold bottom of squat for 30 seconds)   WOD: For time 21 Thrusters 95/55 400 m run 21 pull [...]