Baseline

Warm up
2 rounds
20 Wall ball
10 Burpees

Skill Builder/Mobility
Press

Metcon
Baseline
500m Row
40 Air squats
30 Sit ups
20 Push ups
10 Pull ups

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Rest

Strongman seminar was a huge success!

Rest

or

Metcon
10,9,8,7,6,5,4,3,2,1 Push ups
1,2,3,4,5,6,7,8,9,10 Pull ups


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30

 Sarah goin overhead

                        



















Metcon 
1 round for time of
30 cal row
30 Wall ball
30 Box jumps
30 Back extensions
30 Ab mat sit ups
30 Knees to elbows
30 KB swings
30 cal row



“I have not failed. I've just found 10,000 ways that won't work.” -  Thomas A. Edison



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Press, Push press, Push jerk, Row

Look who stopped by from 718 to WOD out with us Elvis!

Warm up

Dynamic warm up

Skill Builder

Press, Push press, Push jerk

Metcon

5 rounds for time of

5 Press 115/75

5 Push press

5 Push jerk

350m row

If you can not complete set of five press move on to push press. If you can complete set of five

push press move onto five push jerks. Every time the bar touches the ground 5 Burpess

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.” -  Ralph Waldo Emerson

Deadlift, Burpees

Mark working on his front squat

Hey sorry everyone from the 6pm class video didn't work



Metcon
5 rounds for time
5 Deadlifts 275/135
10 Burpees

"Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible." Claude Bissell


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Rest

Great stuff yesterday!

Rest

Or

Metcon
3 rounds
10 OHS
20 HRPU's
40 Dbl unders

A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. - Herm Albright


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Time trials

Welcome to the Herd Naya, Johnathan, & Charles

Time trials
500m Row

You can have anything you want if you want it desperately enough. You must want it with an exuberance that erupts through the skin and joins the energy that created the world. - Sheila Graham 


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Run, Clean, Wall ball, Double unders

The Herd grows strong!

Metcon
10-20-30
400m Run
Med ball cleans 20/14
Wall ball 20/14
Dbl unders


The future is literally in our hands to mold as we like. But we cannot wait until tomorrow. Tomorrow is now. - Eleanor Roosevelt


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Row, Swing, Morning, Front squat

Sarah and Kurt and baby make three

Metcon
30-20-10
Row (cal) 
Kb swing 53/35
Good mornings
Front squats 95/75


Look at your past. Your past has determined where you are at this moment. What you do today will determine where you are tomorrow. Are you moving forward or standing still? - Tom Hopkins


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Rest

Welcome to the Herd Gus!

Rest 
--------
If you are working out

Warm up
Dynamic warm up


Metcon 
- You Gotta Know When To Fold'um

Spades - squats
Hearts - burpees
Diamonds - Push ups
Clubs - ab/mat sit ups

8 of clubs would be 8 sit ups, 6 of hearts 6 burpees etc..

Face cards are 10 reps Aces are 11
Good Luck!



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