Rest Day Closed
Open Gym Practice your skills.
Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups
For time: Run 1 mile Post time.
Daniel For time: 50 pull-ups 400-meter run 95-lb. thruster, 21 reps 800-meter run 95-lb. thruster, 21 reps 400-meter run 50 pull-ups Post time to comments. With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June
As always, we will be performing the hero WOD from HQ. “Arnie” With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Los Angeles County Fire Fighter Specialist
“The 3 Leaf Clover” As many rounds as possible in 11 minutes of: Pull-ups, 3 reps 6″ Deficit Handstand Push ups, 3 reps Strict Ring Dips, 3 reps Post rounds completed to comments. (All WODs are scaled at the box so that any participant of any fitness level may
Rest Day Closed
Coaches Choice – Open to the Public Holly 3 Rounds 100m Run 10 Kettlebell Swings 1.5 pood/1 pood 10 toes to bar Carla 21-15-9 Russian Kettlebell Swings 1.5 pood/1 pood Burpees Matt 50-40-30-20-10 Push ups Pull-ups Sit-ups Bobby To be determined (possibly lots of bro reps)
Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24