Come in here and show us what you GOT!!!

WOD:  “Benchmark THURSDAY”

“Snoopy”

10 Push Press 65/95

400 m run

19 Push Ups

50 DU’s

5x’s

HAPPY BIRTHDAY, AKERS!!

After a fun-filled B-Day weekend in Vegas…..you have a TON of toxins to get rid of! We are more than happy to help you out with that with some 20 lbs of LOVE!

We all look forward to your “vestivities” at 5:30 pm!!

WOD:  “Aker’s B-Day WOD”

100 m sprint

3 Strict Chin Ups

100 m sprint

4 Cleans 65/95

AMRAP 25 minutes

*ONE MINUTE mandatory rest after each round. This is a SPRINT workout….go hard and fast for each round because you get a FULL minute rest after each.

(3 chin ups, 4 cleans…..HAPPY 34th BIRTHDAY, AKERS)!!

A few of the 6:15am peeps completely SPENT after the WOD.  The weather is getting warmer,and you will dehydrate easier.  Make sure you drink LOTS of water to keep your body hydrated.  Drink at least 8oz. of water AFTER you WOD to replenish what you sweat out during the WOD.  Some of you (and you know who you are) will need to drink triple the amount!

SKILL WORK:  PISTOLS

WOD:

30 sec wall ball 14/20#
30 sec rest
60 sec wall ball
60 sec rest
90 sec wall ball
90 sec rest
120 sec wall ball
120 sec rest
Then….
8 Pistols (4 each leg)
8 Dead lifts 155/205#
16 Bar jump overs
8 min. AMRAP

For wall balls, your score is the total number of reps completed, so KEEP TRACK OF YOUR WALL BALLS!!!!