July 11, 2015

A. 10 min Strength 5×5 Push Press *build to 5 RM rest 3 minutes B. 10 min EMOM even: 5 med ball Wall Runs (20/14) odd: 50 sec wall sit Bonus: 500m Rowx2 (2 min rest between)

July 10, 2015

Partner WOD: 2 rounds of the following: 3 minute stations/ 1 minute rest between A. Handstand Hold/Med Ball Squats (20/14) B. Chin Up Hold/Abmat Situps C. Elbow Plank/ Row rest 2 minutes after 1st round