Workout of the Day
21-15-9 reps for time of:
Squat cleans
Burpees over the bar

Workout of the Day
Weekend Team WOD!
“Team Jake”
4 separate 5-minute intervals for rounds + reps of:

115 lb./75 lb. Push press, 10 reps
10 Box jumps, 24″/20″ box
10 Kettlebell swings, 1.5 pood/1 pood

Workout of the Day
4 rounds for time of:
25 meters dumbbell overhead lunge steps (30#/20#)
175 meters farmer’s carry walk (30#/20#)

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…OR if you missed Cindy,
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Workout of the Day
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Workout of the Day
Bench Press
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme

Workout of the Day
“Sled Helen”

3 rounds for time of:

100 meter Sled pull, 1/2 bodyweight
21 Kettlebell swings, (1.5pd/ 1pd)
12 Pullups