Thursday's WOD

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between rounds.

Wednesday Yoga

Yoga @ the box at 6:00am and 8:15pm.

Wednesday's WOD

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell bent over row

Tuesday's WOD

5 Rounds for time of:
15 Lunges
10 Box jumps
5 Ring dips

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Monday's WOD

As many rounds as possible in 5 minutes of:

1 Hang squat snatch

2 Overhead squats

4 Kettlebell swings

The snatch and OHS are at the same weight.

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Saturday's WOD

"Ralph"
Four rounds for time of:
8 Deadlifts (250/165/125)
16 Burpees
3 Rope climbs
Run 600 meters

Friday's WOD

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

For time:
21-15-9 rep rounds of:
Shoulder press (75/50/38)
Ring dips