WOD

EMOM x 10 2 strict presses 5, 3 min AMRAPS with a 1 min rest between rounds 3 power cleans 185/125 6 push ups 9 box jumps 24/20 Scoring total reps

For time 10 rope climbs 50 walking lunges 50 dips 50 walking lunges 10 muscle ups

Work up to a 1RM clean and jerk 5 RFT 10 Deadlifts 225/155 20 Wall ball shots 20/14

” Team Nukes” Teams of 2 complete 8 min to complete : 1 mile run ( switch every 400m) In the remaining time complete an AMRAP of burpees to a plate. One athlete works at a time. at the 8 min mark: 10 min to complete 1 mile run switching every 400m, in the remaining

Huge congrats to the Murray family for welcoming Savannah Rachael born 4:13pm 7 lbs 5 oz! Congratulations! ” KING KONG” 3 rounds for time 1 Deadlift 455/325 2 muscle ups 3 squat cleans 250/185 4 HSPU

Whats it going to be?? Is the Wod posted yet? Whens the Wod going to be posted? Come on in and find out! One of our lovely coaches will explain the Wod when you arrive! See you tomorrow

5RFT 400m run 50 double unders 5×7 Bench press Go blueberry picking? Heres a great Paleo recipe for Blueberry cobbler Carla style! Enjoy Posted by Carla Bolduc on Saturday, July 27, 2013 Blueberry cobbler ( paleo) 4 cups fresh blueberries 1 1/2 cup Almond meal 4 tsp cinnamon 1/4 c coconut oil 1/2 cup chopped pecans

21-15-9 Power cleans 135/95 burpee box overs hand release push ups EMOM x10 8 unbroken TTB

1. Back Squat 5-5-3-3-3-1-1 2. Josh For time 21 Overhead squats 95/65 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups