Mon. 7/8/19
Mon. 7/8/19 Deadlifts – Build to Heavy 3 Wod – For Time Buy In – Patriot Run 27-21-15-9 Deadlifts @ 225/183 WBS @ 20/14 5 Bar Facing Burpees Tri. Run
Fri. 7/3/19
R.E.D. Friday 7/5/19 Happy Birthday America!! Celebrating 243 Years of Independence!! Wod – For Time Buy In – Patriot Run 50 KB Goblet Squats @ 24/20 50 Push Ups 50 Alt. KB Lunges @ ” ” 50 Plank Shoulder Taps 43 Burpees Buy Out – Patriot Run
Wed. 7/3/19
Wed. 7/3/19 Happy Birthday Jason!! Wod – For Time 21-15-9 Deadlifts @ 225/183 T2B Patriot Run 15-12-9 Box Jumps @ 24/20 C2B Pull Ups Patriot Run 12-9-6 Thrusters @ 135/103 Burpees
Tues. 7/2/19
Tues. 7/2/19 Happy Birthday Donna!! Back Squats – Build to Heavy 3 20min AMRAP Tri. Run 2 Muscle Ups (Sub 6 Pull Ups) 4 Squat Snatches @ 135/103 6 Pistols (3 Per Leg) 20 Dubs (2:1 Singles + 5 Burpees)
