WODs 5.31.16 - 6.3.16

Murph was wonderful as always!  My favorite part was when the last person was finishing how everyone ran the last 400 meters together.  These are the people I want around me when crap hits the fan.  People that care about each other and push each other and pick each other up when we feel like we can't go on.  Praise God for a community of people that are making a positive impact on our world! 

Looking forward to a great week. 

Tuesday

Core
Cycle between for 3 sets
For quality not time
20 GHD
Double KB Overhead Hold 30 sec
40 V Ups

Then 

Row 1000m
8 Burpees over the wall
Row 800m
6
Row 600m
4
Row 400m
2

25 min time cap-if equipment or capability is an issue you may use burpee box jumps If there are large number of people core can be done after the wod and we can run in 2 groupings

Wednesday

Work to a 6RM Front Squat
then
Repeat from 1-11-2016 compare if you remember it
21-15-9-15-21
Goblet Squats 70/53
SDHP 70/53
Scale 53/35


Thursday

EMOM for 7 min 2 Snatch
Attempt TNG as long as possible
then
16 Min AMRAP for reps
200 DU
100 WB 20/14
50 T2B
25 Bar MU


Friday

Work to a 6RM BS
then
4 min 20 on/20 off of each movement
Lowest round is score for each
Snatch Balance 75/55
Pushups
OHS 75/55
STO 75/55