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July 8th WOD

7/8/2017
Happy BIrthday, Linda!!!
Level 1
L1: Metcon (No Measure)
***make up Tuesday, Thursday or Friday if you missed one of those days
L1:A: Mobility (No Measure)
15 min
L1:B: Metcon (AMRAP - Rounds and Reps)
20 min amrap W/a partner

500m row/ski/0.6 mile ab
20 DL@50-58%
15 evil wheels

***break up as needed
L1+:B: Nate (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
F3
F3:A: Baseline (Time)
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
F3:B: Metcon (Calories)
5 min amrap

Max cal ski
F3:C: Metcon (Time)
For time

21-15-9

Sit ups
Box step overs 24/20

Advanced

T2b
Box over burpees 24/20
Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 6:00am
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

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

Friday:

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

Saturday:

8AM, 9AM, and 10AM