WOD:
5 rounds for time
30 double unders
30 situps
400m run

Strength:
push press
2-2-2-2

WOD:
row 20 calories
20 wall balls 
20 pull ups
20 push ups
20 KB swing (53/35)
20 box jumps
20 OH walking lunges (45/25)

30 snatches for time (135/95)

Stength:
3x5 deadlift

WOD:
For time
21 thrusters (95/65)
200m run
15 thrusters
200m run
9 thrusters
200m run

WOD:
3 rounds for time
800m run
10 candlesticks
10 ring dips
10 pistols

Barbell Gymnastics:
power snatch + squat snatch
1-1-1-1-1

WOD:
On the minute for as long as possable
1 squat clean (135/95)
2 push jerk
3 power clean

"When you come to the end of your rope, tie a knot and hang on."
- Franklin D. Roosevelt

WOD
teams of two complete
Karen and Helen

after day one of regionals, Tommy is ranked 5th so far... stay tuned!

WOD:
Mary
AMRAP in 20 min of
5 HSPU's
10 pistols
15 pull ups

"Discipline is the soul of an army. It makes small numbers formidable; procures success to the weak, and esteem to all."
-George Washington

Strength:
back squat
1-1-1-1-1

WOD:
4 rounds for time
8 burpee jump over box (24/20)
12 push press (95/65)
16 squats

"Of all human powers operating on the affairs of mankind, none is greater than that of competition."
-Henry Clay