Friday’s WOD

Skill Work Muscle up Progression

Benchmark Workout Rosa

5 Rounds for time

10 HSPU

Run 400m

Thursday’s WOD

Strength Deadlift 7×3

Then

5 Rounds for time

7 Deadlift (75% of 3RM)

30 Double unders

20 KB Swings (60 / 44)

30 Double Unders

Wednesday WOD

Strength Push Press 1-1-1-1-1-1-1

Then

10 Minute AMRAP

20 Push Press (50% of 1RM)

15 Pushups

10 GHD Sittups

Tuesday’s WOD

Skill Work Muscle up Progression

Then

Row 1000m

40 C2B Pullups

40 Ring dips

Run 400m with 45# plate

40 C2B Pullups

40 Ring dips

Row 1000m

Memorial Day WOD

Heroes WOD

“Badger”

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Friday’s WOD

20 Minute AMRAP

5 HSPU

10 Reverse Lunges (5 each leg)

15 Toes to Bar

20 Double unders

Memorial Day-May 28th(Monday) We will be open from 7-9:30am

We will be doing a Heroes WOD at 8am

Thursday’s WOD

150 Burpees for time

Memorial Day-May 28th(Monday) We will be open from 7-9:30am

We will be doing a Heroes WOD at 8am