Monday 6-22-15 WOD

Just a little throwback photo from before we had Starke to train in. We've still got the band together. Fitter, stronger, faster, and better than ever!

Monday 6-22-15 WOD

CrossFit:
A.
5x3 Pause Squats

Build to a heavy three for the day and start counting. Add the pause while building. Have a partner count the full three seconds which starts once you hit rock bottom and are settled (none of the starting counting on the way down Shi*).

B.
6 Min AMRAP
10 HSPU
40 DU's
5 C2B Pull Ups


Fitness:
A.
4 Rounds of
5 Deadlift (build to a heavy 5)
10 KBS
15 Wall Balls
20 Hollow Rock

B.
5 Rounds each of alternate Partner sprints @ 200m
One person sprints and the other rests. It's that easy!!!