Friday WOD 4.29.16

Skill

Cleans

20 Min to build to a heavy load or work technique

WOD

“Widow Maker”

EMOTM 20
5-Squat cleans 115/75
5-S2OH
5-Push-ups

*Perform all 3 exercises each minute and rest the remaining time
*Go until you can not complete all 3 exercises per round
*Score is total completed rounds

Monday WOD 4.25.16

Great job to everyone who competed this weekend in the Combat in the Creek. We had a 1st and 2nd place finish in the scaled division and two teams placing 4th. All the hard work is paying off. Proud of everyone.

Back at it today!

Skill

Front Squat w/ 5 second pause

5×3

WOD

4 RFT
20-Wall Ball 20/14 (north wall with mural)
15-C2B
10-Box jump 24/20