6/7/2016 W.O.D.

MetCon: 800m Run 15 Back Squats 400m Run 10 Back Squats 200m Run 5 Back Squats Core: Tabata of Coaches Choice

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6/6/2016 W.O.D.

MetCon: 5 Min AMRAP 10 Burpee 10 Ring Dips / Box Dips 10 Box Jumps (24/20) rest 5 minutes “DT” 5 Rounds 12 Deadlifts (115/75) / (155/105) 9 Hang Cleans 6 Push Jerks

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6/3/2016 W.O.D.

Strength: Strict Pull-Ups MetCon: 9-15-21 Deadlifts (155/105) / (225/155)  Burpee Box Jumps (24/20)

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6/2/2016 W.O.D.

MetCon: “Helen” 3 Rounds 400m Run 21 KB Swings (55.35) 12 Pull-Ups (Gosse Creek) Skill: Snatch Balance 3x3x3x3x3 (Summerville) Mobility: 20 Minutes

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6/1/2016 W.O.D.

Strength: Back Squats 5x5x5x5x5 MetCon: 7 Min AMRAP 5 Handstand Push-Ups 5 Slam Balls (35/25) Core: 4 Minute Tabata Alt Plank / Back Ext.

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5/31/2016 W.O.D.

6 Rounds 200m Spring (rest 1 minute after each round MetCon: 21-15-9 Power Cleans (115/75) / (155/95) Sit-Ups

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5/27/2016 W.O.D.

“Summerville” “Holleyman 30 Rounds 5 Wallballs 3 H.S.P.U.s 1 Power Clean @ 90% of 1RM or (225/155) (Those who did it last week for weather will do last Fridays WOD) “Goose Creek” Skill: Pull-Ups (Kipping/Butterfly) Strength: Strict Press 5,5,3,1,1.. MetCon: “Annie” 50-40-30-20-10 Double Unders Sit-Ups

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5/26/2016 W.O.D.

“Summerville” Strength: Strict Press 1 Rep Max 5,5,3,1,1,1… MetCon: “Annie” 50-40-30-20-10 Double Unders (3:1) Sit-Ups Mobility: 20 Minutes “Goose Creek” “Hollyman” 30 Rounds 5 Wallball 3 HSPU 1 Power Clean (225/155) or 90% of 1 RM

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