July 15th WOD

Level 1
L1: Metcon (No Measure)
***make up Tuesday, Thursday or Friday if you missed one of those days
L1:A: Metcon (No Measure)
15 min skill work; kipping progression
L1:B: Diane (Time)
Deadlifts, 225# / 155#
Handstand Push-ups
F3:A: Metcon (No Measure)
15 min skill work w/Lv 1
F3:B: Metcon (Time)
With a Partner: (break up any way you choose)

Dirty Thirty
For time:
30 Box Jumps 24/20
30 Jumping Pull-ups
30 Kettlebell Swings 53/35
30 Walking Lunges
30 Knees to Elbows
30 Push Press 45/30
30 Back Extensions
30 Wallball Shots 20/14
30 Burpees
30 Double Unders
F3+:B: Metcon (Time)
Filthy Fifty: w/a partner or do it solo
50 Box Jumps, 24"
50 jumping pull-ups
50 KB swings, 1 pood
50 walking lunges
50 knees to elbows
50 push press 45/35
50 back extensions
50 wall ball shots 20/14
50 burpees
50 Double Unders
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 6:00am



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM