Not sure which is more awesome: arm-in-arm team sit-ups... or the fact that Monday's 5:30 class was full of bad-ass women.

Warmup: 3 Rounds of

10 second HS Hold

20 Skiers

30 Over-head Walking Lung Steps

40 Single Under Jump Ropes

+++++++++++++++++++++

WOD: Teams of 2 or 3 ~ for Time

100 Cal Row

100 Ab Mat Situps

100 Wall Balls 20/14#

100 Shoulder to Over-Head 75/55#

100 Wall Balls 

100 Ab Mat Situps

100 Cal Row

+++++++++++++++++++++

Sellout: 20 Snatches 165/95#

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Endurance: Meet at YMCA @ 6 am 

Team Swim 

Warmup: 5 Rounds of

5 Pullups

10 Push ups

15 Air Squats

++++++++++++++++++

Skill: 10 minutes of Hand Stand Practice

++++++++++++++++++

WOD: 10! Back Squat ~ Must be taken from the floor + must be performed unbroken

with 200 meter row immediately following the squats 

*Athletes can change weights

*Athletes rest between each round

*Athletes should move as much weight as possible 

Warmup: 4 Rounds of

1 Dumpster Dash

2 forward rolls

3 wall walks

4 box overs

+++++++++++++++++++++

Strength: Push Press 5x15

+++++++++++++++++++++

WOD: 3 Rounds for Time

400 meter run

21 Box Jumps 24/20"

12 Deadlifts @ BW

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Happy Birthday Daisy! Well on Wednesday but this Endurance WOD is yours!!

Endurance: Meet at ECC @ 6 am

"Daisy" - Daisy will be 12 years old on 7/18! 

12 Rounds for Time

7 KBS 70/55#

18 Burpees