Bent Row - max 5 Reps

UpChuck hitting the box jump

Bent Row - max 5 reps - bar must touch between belly button and lower rib cage to count.  Start light, work on form, add weight gradually, till you hit your max - don't be afraid to fail.  Should reach it in 5-7 sets.

Then

5 Rounds

10 Box Jumps
10 Bent Row @ 75% of 5 rep max
10 Ring Dips

Intermediate

5 Rounds, 7 reps of each

Beginners

5 Rounds, 5 reps each

This is a quick metcon, so push yourself !!!

Pull ups, push ups, wall balls

50 Pull ups                Int = 35               beg = 25

30 Push ups                      25                        15

10 Wall Ball                       10                       5
-------------------------------------------------------------
30 Pull ups                        25                        15

30 Push ups                      25                        15

30 Wall ball                      25                        15
--------------------------------------------------------
10 Pull ups                       10                         10

30 Push ups                     25                         15

50 wall ball                      35                          25

Overhead Press - max 5 reps

Wells Kickin' some ass !!!

Overhead Press - max 5 reps

Start light, add weight each set till you reach your max

**** NO ARCHING YOUR BACK*****

Then 5 rounds of 5 reps each side...

Squating with a DB in one hand overhead - switch side after 5 reps

This is a quick one - do it fast

21-15-9  KB Swings 50# / Ring push ups / pull ups

Intermediate
16-12-8

Beginner
12-9-6

Back Squats - 5 Rep Max

Back Squats - find your 5 rep max - warm up with a set of 10, 7, sets of 5, keep adding 10-20 lbs until you reach your max.

Then

15-12-9 of back squats @ 60% of your 5 rep max.  Rest 2 min / sets

Your legs will love me tomorrow !!!

Friday WOD

50 Burpees
50 Ring Rows
50 Lunges - per foot (100 total)
50 Hollow Rock
50 Super man
50 Push Press (#75/ 45)

More running ?

Run 800 M

21-15-9

Med Ball Cleans
Ring Push ups

Run 800 M