Monday 8-10-15

AMRAP 18 MIN
5 DL (225#)
10 HSPU's
1 C&J (225#)

Proper food choices should always start with whole foods 

Saturday 8-8-15

For Time

Run 1200 Meters

30 Wall Balls (20#/14#)

3 Rope Climbs

Run 800 Meters

20 Wall Balls 

2 Rope Climbs

Run 400 Meters

10 Wall Balls

1 Rope Climb 

ROMWOD. Ruca does it better than anyone!

Friday 8-7-15

AMRAP 8 MIN

8 Hanging Power Snatches (155#/105#)

8 Bar Muscle Ups

Dr. Dave & Rambo

Thursday 8-6-15

Buy in: 500 M Row

21-18-15-12-9-6-3

Dead Lift (185#/115#)

Push Up

Cash Out: 400 M Sprint

Wednesday 8-5-15

21-15-9

OHS (135#/95#)

Power Clean (135#/95#)

Sawyer, Cale, Tom

Tuesday 8-4-15

4 Rounds

10 SDHP (95#/65#)

50 Double unders

25 Burpees

If you don't know.... YOU BETTA ASK SOMEBODY! 

Monday 8-3-15

"Elizabeth"

21-15-9

Squat Clean (135#/95#)

Ring Dip

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