Skill:

Spend 10 min in the full depth squat position.

Strength:

Snatch Grip Deadlift

5-5-5

WOD:

"Diane"

21-15-9

Deadlifts

Handstand Push-ups

Post time and weight to comments.

Strength/Skill:

Mobility stretching

WOD:

4 Rounds for time:

200m Run

100m Farmers Walk (55/35)

10 Wallball (20/14)

20 Push-ups

20 K-bell swings (55/35)

20 Squats

20 Double-unders

Post time to comments.

Strength:

Push Jerk

5-5-5

WOD:

21-15-9

Push Press

Ring Dips

Burpees

Row for Cal

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Strength:

3x15 Weighted Sit-Ups

WOD:

"Cindy's got balls"

10 Rounds for time of:

10 Wallball

One round of "Cindy"

5 Pull-ups, 10 Push-ups, 15 Air Squats

Post time to comments.

Strength:

Deadlifts

5-5-5

WOD:

"Christine"

3 Rounds for time of:

500m Row

12 B/W Deadlifts

21 Box Jumps (24"/20")

Post time and weight to comments.

Strength:

Overhead Squat

5-5-5

WOD:

"Tabata Mash"

Overhead Squats

Sit-Ups

You must alternate between exercise during your "rest" period

Post reps and weight used to comments

Strength:

Bench 5-5-5

WOD:

5 Rounds for time of:

250m Row

20 Wall Ball (20/14)

20 Pull-ups

Strength:

"ISABEL"

30 Snatches for time

WOD:

4 Rounds for time of:

400m run

25 Burpees

Post times to comments.

Strength:

Front Squat 5-5-5

WOD:

5 Rounds for time of:

5 Thrusters (135/95)

10 Chest to bar pull-ups

Post weight and time to comments.

Just a reminder to sign up for the Forest Park hill climb by Friday!

On September 15th at Noon Forest Park is having a hill climb competition. I would like it if as many of you as possible could attend this event. We have a sign up sheet in the gym, here is a link for more info about the climb http://www.everettwa.org/Get_PDF.aspx?PDFID=3738.
We are also making shirts for this event, so please sign up and order a shirt no later then Friday August 20th so I can get the shirts here by September 15th. I think this event will be a great way for us to test ourselves. If you have any questions feel free to ask me next time your in the gym or in the comments section. Enjoy this fantastic weekend!!! Thanks Jesse