9am – move the gym for time.

9am – move the gym for time.

WOD “Army PT test” 2 mile run 2 mins max push ups 2 mins max sit ups

WOD “Army PT test” 2 mile run 2 mins max push ups 2 mins max sit ups

WOD 8 minute AMRAP of: 10 reps of ring row 5 reps of slam balls rest 6 rounds of: 50 m run

WOD 8 minute AMRAP of: 10 reps of ring row 5 reps of slam balls rest 6 rounds of: 50 m run

WOD Strength 5×3 Back Squat Metcon 21-15-9 Weighted Lunges Burpee Pull-ups

WOD Strength 5×3 Back Squat Metcon 21-15-9 Weighted Lunges Burpee Pull-ups

WOD Nancy 5 rounds of: 400 m run 15 reps of overhead squat at 95/65 lb

WOD Nancy 5 rounds of: 400 m run 15 reps of overhead squat at 95/65 lb

Team WOD 9am

Team WOD 9am

WOD 5×3 Deadlifts Gymnastics / Mobility

WOD 5×3 Deadlifts Gymnastics / Mobility

WOD 800m sled pull x 2 Rest 100 double unders

WOD 800m sled pull x 2 Rest 100 double unders

WOD 5×3 strict press 12 minute AMRAP of: 200 m slam ball throw suicides

WOD 5×3 strict press 12 minute AMRAP of: 200 m slam ball throw suicides

WOD 6 rounds 6 thruster 155/105 12 supine ring rows 12 KB swings 1.5/1 Rest 45 seconds

WOD 6 rounds 6 thruster 155/105 12 supine ring rows 12 KB swings 1.5/1 Rest 45 seconds