Friday July 29, 2016

"Lumberjack 20"
   20 Deadlifts (275lbs)
   Run 400m (outside)
   20 KB swings (2 pood)
   Run 400m (outside)
   20 Overhead Squats (115lbs)
   Run 400m (outside)
   20 Burpees
   Run 400m (outside)
   20 Pullups (Chest to Bar)
   Run 400m (outside)
   20 Box jumps (24")
   Run 400m (outside)
   20 DB Squat Cleans (45lbs each)
   Run 400m (outside)

* as usual scale appropriately

Friday July 15, 2016

Dang... it's been a while.
Hero WOD Fiday. Hoah!!!

T.J.

For time:
  10 bench presses, 185/155
  10 strict pull-ups
  max reps thrusters, 135/105

* Repeat the triplet until you have completed 100 reps of the thruster. Scale as needed.