WARM UP: 2x’s: 150 m row 20 banded GM 10 lunge to instep 5 inch worms 10 straight legged sit ups SKILL: Build to a 3 RM Deadlift WOD: For Time: 1000m Row 100 Walking Lunges 75 Sit Ups 50 Push-Ups 25 Slam Ball Over the Shoulder  

CLOSED,…… HAPPY 4TH OF JULY!!

WARM UP: 200 m run Everett Warm Up SKILL: 3x’s Curb to Curb KB Overhead Load Carry WOD: “1776” *Teams of 3 4 RFT 70 KBS (24/16kg) 17 Burpee Box Over (24/20″) 76 Double Unders 56 Squats    

WARM UP: Plyos 10 inch worm to 2 push ups SKILL: Into WOD WOD: Partner “McGhee” 30 Min AMRAP Alternating 5 Deadlifts (275/185) 13 Push Ups 9 Box Jumps (24/20”)

WARM UP: 2 rounds: 150 m row 10 BB GM 10 BB BSQ 10 BB Hang Power cleans 10 BB push press 10 BB OHSQ SKILL: Every :90 for 9min: Power Clean + Hang PC + Push Jerk WOD: For Time: 500 M Row 20 OHSQ (95/65) 20 Pull Ups 500 M Row 20 Thrusters

WARM UP: Plyos SKILL: Into WOD WOD: 20 MIN: Min 1-14: 800 M Run Build to a max Squat Clean + Split Jerk Min 14-18: 400 M Run ME Deadlift @ final C&J Weight Min 18-21: 200 M Run ME Burpees over bar    

WARM UP: Curb to curb run 1:00 Jump Rope C2c 20 lunges C2c 20 straight legged sit ups C2c 10 lunge to instep C2c 1:00 double under practice SKILL: 2 RFT: 500 M Row 100 DU 400 M Run WOD: “Butts-N-Guts Part II” 4 Rounds Not For Time 20 KB Back-load Walking Lunges (24/16) 15

WARM UP: :30 drills 2x’s Seal jumps Inch worm + 2 push up Reach throughs KBS Bar hang Ring Rows SKILL: 10-8-6-4-2 Bench Press WOD: 10 Min AFAP: 2-4-6-8-10….. Pull Ups KBS (32/24)  

WARM UP: 200 m run 1 set fence drills PVC: Pass thru Figure 8 Good morning OHSQ SKILL: Every 2 min for 10:00: 3 Push Press + 8 BSQ + 10 V-Ups WOD: 12 Min AMRAP: 200 M Run 21 Wall Balls (20/14) 12 TTB