WOD

posted a day early because eff rest day

Workout for Thursday June 15th:

“Mary”

Max Rounds in 20 Minutes of:

5 Handstand Push-ups
10 Pistols Alternating
15 Pull-ups

posted a day early in case you were missing all the double days that we don’t do

Workout for Wednesday June 14th:

Military Press for Max 5

-also-

Back Squat for 20 Rep

The back squat can be done whenever, probably after your done pressing, but it could be done while it’s going down depending on the weight you’ll use.

posted a day early because it’s a good idea to let you guys in on the secret

Workout for Tuesday June 13th:

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Ab Mat Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

posted a day early for your Monday type excitement

Workout for Monday June 12th:

Lots of GHD Work followed by…

Deadlifts for Max 3

posted a day early for your excitement

Workout for Saturday June 10th:

Barbell Bent Over Rows work up up heavy sets of 10, do about 5 of those

then

Bar Dips work up to the heaviest sets of 10 you can do (banded, weighted or otherwise)

then

50 MedBall Cleans for Time 50/30

posted a day early for you to enjoy the prospect of your training

Workout for Friday June 9th:

30 Burpees
30 GHD Sit-ups
60 Russian Twists 45/25

3 Rounds for Time