Warm Up
2 Rounds:
Walking Lunge/Twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – “Jackie”
50 Thrusters
30 Pull Ups
1200m Run

3×30 sec
Knees to Elbows
Back Extensions
Russian Twist

BRING YOUR ATHLETIC BATHING SUIT AND TOWEL

Warm Up
Tread Water

8 Lap Swim

WOD –
3 Rounds:
50yd Free Pull
15 Push Ups
50 yd Free Kick
15 Air Squats
50 yd  Free

BRING YOUR ATHLETIC BATHING SUIT AND TOWEL TOMORROW
Dress for Swimming Exercise

Never Forget

Thank a Public Servant Today

Warm Up
10 DeadLift
15 American Swings
10 Back Extensions
>2 Footed Bound

Snatch Complex x3
Jerk 5×5

WOD – “Ryan”
5 Rounds for Time:
7 Bar Muscle Ups
21 Burpees

.

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie

Warm Up
50 Burpees

Ladders
Mats

Tuck Jumps 5×10

WOD
10 Rounds:
100m Run (Yes B, you can do it on the track)
21 Air Squats

Warm Up
Warm Up
2 Rounds:
7 OHS
10 Pull Ups
10 Sit Ups
10 American Swings

Thrusters 3×20
Snatch 5×5

WOD – “Helen”
3 Rounds:
400m
21 American Swings
12 Pull Ups

Warm Up
10 Burpees
5 Snatch
10 American Swings
Overhead Lunge ><

Mats
Ladders

Depth Jumps 20×1

WOD
40m Sprints
EMOM
for 20 Minutes

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Front Squat and Jerk 3×5
Dead Lift 5×5

WOD – “Grace”
30 Clean and Jerk

Knees to Elbows 4×25

Rhonda Roussey – Strong is the New Skinny

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Balance 3×15
Push Press 5×5

WOD – “Fran”
21-15-19
Thrusters
Pull Ups

Plank 3×30 Sec

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – “Death by Burpees”
5 min max reps burpees
(must be hand release)

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD “Death By Burpees”
5 Min Max Reps
Burpees
*Hand Release