Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
For time:
1,000m Row
20 Handstand Push-ups
100 Double-unders
10 Muscle ups or 20 Chest to bar pull-ups

Rest 5 minutes, then complete as many rounds as possible in 10 minutes of:
10 Kettlebell swings (53 lb./35 lb.)
10 Box jumps (24″/20″)
10 Shoulder presses (75 lb./55 lb.)
2 Front levers on rings

Post time and completed rounds to comments.

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Bill All American and then some. Happy Birthday to Bill!!!

Bill celebrates his birthday every year with BIRTHDAY BURPEES!!! We will do 62 Birthday Burpees tomorrow around 3:30pm to help Bill celebrate his day!

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Our friends over at McKinley’s Bakery and Cafe have created new menus, including the top-secret off-the-menu paleo salad!! It’s now on the menu and changed somewhat: It’s made with spinach, chicken breast, red bell pepper, green bell pepper, roma tomatoes, avocado, and hard boiled egg. The dressing uses olive oil, not canola.

They have also added a kale salad and chicken Waldorf salad which are both pretty paleo friendly. In addition, there is a paleo breakfast plate available too!


Post thoughts to comments.

Media:
Monday WOD, June 30, 2014

4 thoughts on “Monday WOD, June 30, 2014

  • June 30, 2014 at 5:24 pm
    Permalink

    11:42 (20 CtB)
    4 rds 10 reps

  • June 30, 2014 at 11:00 pm
    Permalink

    WOD 1: 9:09 Rx with Bar MU
    (3:25 row; 4 quick sets of 5 HSPU; DU in sets of 50/30/20, Bar MU all singles)

    WOD 2: 5rds + 2 KBS

  • July 3, 2014 at 6:27 am
    Permalink

    Did this one three days later:

    WOD 1: 11:09 rxed
    WOD 2: 4 rds + 20 reps

Comments are closed.