Category: WOD

Skill/Strength: 15 mins 3-4 rounds of 10 bulgarian split squats each leg
and 10 GHD back extensions holding for 5 seconds at the top

WOD: 7x
6 power cleans (135/95)
6 bar facing burpees
24 DUs

Skill/Strength: 15 mins superset 10 broomstick jumps, 10 good
 mornings, 10 bent over rows (rest to recover and repeat)

WOD: 
30-20-10-5
Thrusters
40-30-20-10
Plank Shoulder Taps

Skill/Strength: 5x5 box front squats

WOD: Every 2 mins x 10
5 burpees
10 box step overs
25 moutain climbers

Skill/Strength: Handstand work (push upsm holds, walks) & Pull Up
 work (weighted, negative, isometric holds)

WOD: 8 min AMRAP
13 dealifts (95/65)
9 hang power cleans
6 push jerks

Rest 3 mins

8 min AMRAP
Row 250/Bike 600
12 KBS (53/35)
6 T2B

Skill/Strength: 5x5 strict press 10 hammer curls between sets

WOD: 10-1
Back squats (155/105)
Dynamic Push Ups

Skill/Strength: 4 rounds of 5 TGU each arm and 10 GHD Sit-Ups

WOD: 5 RFT
30 sit ups
20 jumping lunges
10 C2B pull ups (scale to pull ups)

Skill/Strength: EMOM for 10 mins 1 power snatch+1 snatch+1 OHS

WOD: 15 min AMRAP
10 devil presses (40/30)
20 DUs
30 air squats

Skill/Strength: 15-20 min 5 tire flips and 2 rope climbs

WOD: "Lindaish"
10-9-8-7-6-5-4-3-2-1
Deadlift (155/105) or (135/95)
Floor Press
Power Cleans

Skill/Strength: 3-3-3-3-3 squat cleans

WOD: 
Michael
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Skill/Strength: 3 rounds of 200m farmer carries and 20 russian twists

WOD: EMOM
0-4 - Row 250/175m
Rest 1 min
6-10 - 5 OHS (115/85)
Rest 1 min
12- 17 - 10  box jumps