Rest Day

AMRAP 15 minutes
Farmers Carry - 60 feet (70/55)
10 Pullups
Farmers Carry
15 True Pushups feet on raised box/hands on plates
Farmers Carry
20 Sit-ups (no anchor/Froggy style)

 A shout out to Ryan for starting up strong and working hard!

 Deadlift - 3x3
(That is 3 sets of 3 reps at a working weight - about 80-85% of 1RM)
If you do not know your 1 RM max, use a weight that is difficult but doable by the 3rd rep.
If you are a rookie rock! - we will use this time as Skill Development.

Then-
4RFT
400m sprint
50 Air Squats

Friday Funday

DE: Deadlift (2 reps EMOTM 65% of 1 RM - 10 minutes)
For Time:
50 abmat situps
50 Push ups (Games style)
40 abmat situps
40 Good mornings (25#)
30 ab mat situps
30 Wall Balls (20/16#)
20 abmat situps
20 Pull-ups
10 Abmat situps
10 HSPU

Coach D's Birthday WOD

You shall see!

Happy Birthday to Coach D!

Get Strong Day

Back Squat - 3x5

Then
3 Rounds
-L-Sit for time
-Sprint 200m

Rest 2-3 minutes between rounds

Skill/Strength: Zotts Press (10 minutes)
For Time:
50 abmat situps
50 Push ups (Games style)
40 abmat situps
40 wall balls
30 ab mat situps
30 OH lunges (Med ball)
20 abmat situps
20 DU
10 Abmat situps
10 Burpees