8/31 WOD

Warm (2 cycles)
400 meter
10 wall ball
10 box jumps

AMRAP  25 min.
8 sumo high pulls (95/45)
4 rope climbs
walking lunges to bridge and back
20 sit ups

8/30 WOD

Warm (2 cycles)
1 min jump rope
1 min undulation
8 knees to elbows

Work Out (3 cycles)
 8 front squat and push press
80 jump rope
8 rope vaults/kickers
8 monster tire hop overs
4 over the wall
30 sec strait bar hang
30 sec rest

To date event standings

Obstacle
1 Keith
2 John F.
3 Mike C.

Hill
1 Wes
2 Mike S.
3 Will

RR ties
1 Mike C.
2 Keith
3 Mike S.

400 meter
1 Mike C.
2 Wes
3 Will

Points
Keith        3+2 =5
John F.     2
Mike C.   1+3+3 = 7
Wes          3+2 = 5
Mike S.     2+1 = 3
Will           1+1 = 2

8/29 WOD (Rings & Ropes)

Warm - 2 cycles
1 min. jump rope
1 min. undulation (2 arms)
8 knees to elbows

Workout (2 cycles/ lite = 1 cycle)
15 ring jumps
100 jump rope
10 pull-ups rings
10 pull-ups ropes
20/ 20 side traveling squats with band
15/15 standing knees to elbows on rings (obliques)
25 suspended push-ups
10 tricepts rings
10 tricep ropes

Monday is a drag
3 laps tire drag

8/27 WOD (Filthy Fifty)

Warm up (1 min each - 2 cycles)
air squats
plank
job
russians

Work Out
50 pull-ups
50 box jumps
50 push ups
50 wall ball
50 double unders
50 sit-ups

Brian 31:50
Derreck 32:50
Will   44:00
Brett  35:30
Wes   33:30
Shannon  35:50
Susan    ?

8/24 WOD

Warm up
1 min undulation
1 hill
10 burpees

Work out (AMRAP 25 min.  /  lite 18 min)
8 body blasters
15 wall ball
50 jump rope

8/23 WOD

We have beautiful weather today.  We will play out side.

Warm up
15 air squats
400 meter
1 hill

Work Out - 3 cycles (lite workout = 2 cycles)
10 tire flips
10 RR tie flips
10 tire hops (monster tire)
5 buddy saves