Row Row Row Your C-2

Stroke, Stroke, Stroke

For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m
9 Dumbbell Thrusters

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Pull

Hard Work

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Hip Extension
20 Knee to Elbows

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Lift

Stephanie & Scott Smoov

Deadlift
3-3-3-3-3

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Suuumo!

Way to go Stephanie!


For time:

21-15-9
Sumo Deadlift High Pull
Push Jerk

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Rest/Birthday WOD

Happy Birthday to both Manny & Nathan!

Get some rest if not do WOD below

Complete 9 rounds of:

6 Burpees
6 Push press
6 Sit ups
6 KTE
2 Deadlift

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Run

Peechhownn!

10 rounds for time of:

Sprint 100ft.
10 push ups
10 sit ups
10 squats

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3-2-1- Go!

Which way is up?

Five rounds for time of:
7 Muscle-ups
10 Handstand push-ups

Oh Fran

Anne & Dawn hittin some pull ups

Fran
Three rounds for time of
21,15,9
Thrusters 65w/95m
Pull ups

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Rest

Alana goin overhead


Power!!!

Box Jump

Whhheeeeee!

For time:
7 rounds of
20 Box jumps
20 KTB hang cleans (10 each side)

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