WOD - Goats

Worked on

Handstand Push Ups
Snatch
Rope Climbs

WOD - Team Workout

Team w/ Ron A

50 Back Squat - 135lbs
40 Pull Ups
30


50 Ground to Overhead
40 Pull Ups
30


50 Overhead Squats
40 Pull Ups
30

WOD - Deadlift and HSPU

Diane

21-15-9

Deadlift - 225lbs
Handstand Push Ups - (bar assist)

6:21

WOD - Snatch workout

Snatch 5x5

Went to 145lbs


3 rounds for time

20 kettle bell swings - 70lbs
5 hang snatch - 95lbs
15 push ups
5 power snatch - 95lbs

7:13

WOD - Bicycle Ride

First outside ride of the year...

10.88 miles....

WOD - Partner WOD - Birthday (M. Jordan)

Partner Workout...

50 Box Jumps
50 Hand Stand Push Ups
50 Doiuble Unders
50 Pull Ups
50 Burpees
50 Sit Ups

While one member does work... other holds a 45lb plate overhead.

M. Jordan birthday WOD...

23rd of the month (jersey #)
50 reps (age)
6 exercises (# of rings)

WOD - Pul Ups !!!

WOD TIME!

SKILL

Kipping Pull-Ups

WOD

21-15-9

Ground to Over head (barbell) 115/75

Pull-Ups

10:51