7/6 and 7/8 WOD

WOD  (every min. for 10 min)
5 floor to over head (135/95)
5 toes to bar

No one got Rx on this one.  
If you are unable to make a round you should drop to

4 floor to OH
4 toes to bar

7/5 WOD

WOD (5 RNDs)
2 short mat length T. Lunges (75/55)
4 short mat length bear crawl

Ransom  11:20  Rx
Brian J.    10:30
Abbie

7/4 WOD

WOD (15 AMrAP)
5 pull-ups
2 turkish get-ups (30/20)
15 sit-ups

7/3 WOD Push Nancy

WOD (5 cycles)
400 meter
7    push press (use same load as OH squats)
8  OH squats (95/65)

July 4th Schedule

I will have one workout at 5:00 pm if I have enough interest (at least 3 people) on July 4th (Thurs.)
Please let me know if are interested.

7/2 WOD

WOD

Dead Lift Max

then

100 pull-ups for time

Cash out (3 rnds)
20 undulation
20 hammer swings
20 squats

                  DL        Pull-ups
Cindy L.    185
Ransom      305        13:55  Rx
B. Mel       165         
Daniel         na            30:00  Rx
Brian J.       405          6:22    Rx
Marco        405          11:30   Rx
L. Mel        

7/1 WOD

WOD ( 4 min. AMRAP  and 1 min. rest after each set)

400 meter
DB swings (30/20)

400
burpee pull-up

400
push-ups

400
wall ball

               DB swings     burpee Pullups      push-ups         wallball
Mark            84                   19                     50                   43   Rx
Brian J          75                    20                     55                  35    Rx
Ransom         67                   16                     35                   29    Rx
Cindy S.        79                    13                     46                   29   Rx
Cindy L.
Chris              88                   20                     40                    23   Rx
Kyle
Daniel