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Jerk Dip 3x3

Jerk Dip 3x3 Use the same weight for each set. Rest as needed between sets.

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Weighted Strict Chin-up 2-2-2

Weighted Strict Chin-up 2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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3 RFT: Handstand Walks, Power Cleans and Rope Climbs

3 rounds for time of: Handstand Walk, 40 ft 10 Power Cleans, pick load 3 Rope Climbs, 15 ft

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Farmer Carries

5 rounds of: 50 ft Farmer Carry Increase weight each set and find max for the day with no drops This is not a timed workout.

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6 RFT: Handstand Walks, Sledgehammer Strikes and Rows

6 rounds for time of: Handstand Walk, 12 ft 12 Sledgehammer Strikes, pick load Row, 300 m

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Axle Bar Clean & Jerk 3x3

Axle Bar Clean & Jerk 3x3 Use the same weight for each set. Rest as needed between sets.

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3x RFT: Sledgehammer Strikes and Sled Drags

3 rounds, each round for time, of: 12 Sledgehammer Strikes, pick load Sled Drag, pick load, 100 ft Rest 3 mins between each round.

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Nothing assigned for June 27, 2017

5 RFT: Assault Bikes, Burpees, Double Kettlebell Deadlifts, 2 and more

5 rounds for time of: Assault Bike, 0.3 mi 8 Burpees 8 Double Kettlebell Deadlifts, pick load 8 Burpees 8 Double Kettlebell Deadlifts, pick load

Partner WOD, 5 Rounds each. 1 person bikes while other performs AMRAP of 8 Burpees and 8 KB DL.

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Nothing assigned for June 27, 2017


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