June 19

Foam Roll/Mobility

18 Minutes

Sled Drag, Push, pull
Farmer Carry Cinder Blocks or KB or DB
Log carry
Slosh Pipe work
Tire Flips
Rope Climbs
Landmine work

WOD

50-40-30-20-10 reps for time of:
Wall-ball shots, (20/14)
Box jumps, (24/20)

June 16

Foam Roll/Mobility

16 Minutes

4-8 Pass Throughs
4-8 Dips
4-8 Tire Flips
210’ Log Carry
210’ Cinder block farmer carry
Slosh Pipe work

WOD
3 Rds

400m run
20 Russian KB Swings (1.5/1)
10 Push Ups (elbow touch)

June 13

HSPU & Rope Climbs
WEAR LONG SOCKS

WOD

“FIGHT GONE BAD”
3 Rounds:
1:00 – Wallballs (20/14, both to a 10′ target)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Press (75/55)
1:00 – Row (calories)
1:00 – Rest