Workout of the Day
“Lynne”
5 rounds for max reps of:
Bodyweight bench press
Pull-ups
*There is NO time component to this WOD, although some versions Rx the movements as a couplet.

Workout of the Day
Front Squat
Find your 2 rep max.
Use a 2-2-2-2-2-2-2 rep scheme

Workout of the Day
4 rounds for time of:
Run 400 meters
30 hip extensions

Workout of the Day
4 rounds for time of:
30 push-ups
115/75-lb. front squats, 20 reps
115/75-lb. push presses, 20 reps
30 GHD sit-ups (hand-to-floor)

L4=As Rx’d above
L3=95/65
L2=75/55 – GHD sit-ups to horizontal
L1=65/45 – Abmat sit-ups

Workout of the Day

Make up any workout that you missed from Monday through Thursday and log your results on the day that workout was posted.

Workout of the Day
“Daniel”
For time:
50 Pull-ups
400 meter run
21 Thrusters (95 lbs)
800 meter run
21 Thrusters (95 lbs)
400 meter run
50 Pull-ups