Who has better/stronger form?  Which one are you? Twins? are you wearing underwear? are they clean?

WOD

21-15-9
Dead lift
Box jumps

Regional WOD 3

Good luck at Regionals Michele!

WOD

21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)

Work up to a heavy or max rep per station.

Dead lift or hang cleans

GHD sit-ups or back extension

Bench

Rowing/cycling/or hand stand push up

WOD
Tabatas:
20 seconds of work, 10 seconds of rest, for 8 rounds. Your lowest rep out of 8 rounds is your score.

Double unders
Sit ups
Kb swings 2/1.5
Tuck jumps

PLEASE REMEMBER WOD IS AT 9AM TODAY!

AM Class will do Yesterday’s wod…enjoy!

BD showing off his “River Dance” moves.

Wod: 4 rounds
8 Ring dips
16 Box step ups w/ DB’s (30′s,15′s)-alternate
24 situps
32 air squats
At the end of the final round do 15 then call time!

Here is the swimming coaches KN & TMNT plugging away at the partner wod this last weekend!

7 rounds
35 du’s
1 snatch (you pick weight, should be heavy for you and post total weight at end after time)

Am crew will do yesterdays wod.

Skill: back squat 60% 1 RM. 5×5 This should be light, so go low. Work on technique.

WOD
10,8,6,4,2,4,6,8,10

Slam ball 30/25
GTO 135/95

This is QB yesterday after she conquered a 10K…yes I said a “10K” row! Nice work QB and great socks!

Grab a partner and come find out! Pick your parnter carefully cause you might not be friends after this!

What a FUN wod…wb box walks to rope swing to a balance beam up 30″ in air walk with wb over head, 20 wall ball partner burpees, 4 rounds of Cindy, 20 Cleans, 40 wb situp taps, 50 alternating foot wb taps and then we did it again!