Clean and Run

4 RFT
15 Med Ball Cleans
150m Sprint

Rainy Day WOD

DE: DB Shoulder Press (2,2,2,2,2,2,2)

WOD: 3 Rounds with 1 minute between each round
.30 on/.30 off
Wall balls (20/16)
Pull-ups
Good mornings (45/25 plate)
*Post total reps per round

Run, Swing, Push

For Time
1 lap around AC
21 KB Swings/9 Pushups
1 lap around AC
15 KB Swings/15 Pushups
1 lap around AC
9 KB Swings/21 Pushups

Endurance 'togo'

15-12-9-6 Reps for time
Front Squat (96/65)
Handstand Pushups

Friday FunDay

5 RFT
Bear Crawl 50 Feet
10 Fireman Roll Burpees
10 DB Deadlifts (55/35)
Alternating Single leg Broad Jumps 50 ft

RFT

5 RFT
10 Good mornings (45/25 plate)
20 DB Overhead Walking Lunges (45/25 plate)
30 DU

Crossfit BA's inverted Fran with a Twist

21-15-9
SDHP (95/65)
Ring Dips
Between each round perform 5 inverted burpees
(Scaled: 10 sit-ups, 10 squats)

DE: Shoulder Press (2,2,2,2,2,2,2)

WOD: For Time
10 Turkish Get-ups
20 Squats
30 Ab mat situps
40 Burpees
30 lunges
20 Hand Stand Push-ups
10 Turkish Get-ups