RMSDF

For Time:
10 Renegade Rows
10 Jumping Squats w/weight
9 Renegade Rows
9 Jumping Squats
8 Renegade Rows
8 Jumping Squats
7 Renegade Rows
7 Jumping Squats
6 Renegade Rows
6 Jumping Squats

All the way down the ladder to 1 if time allows see how far back up you can get in 30 minutes

1-1-1-1-1-1

Strict Press

Push Press

Push Jerk

Thanks everyone that came to the Jeff Jimmo seminar last weekend. I had a great time & look forward to his next visit. I'd like to have him out twice this year, what do you think?

1 mile run

50 Wall ball

800 m run

35 wall ball

400 m run

20 wall ball

not for time- time limit 40 minutes

 AMRAP in 20min: 5 Handstand Push ups, 10 Burpess, 15 GHD sit ups or Ab Mat

  John & Will.... 7+yrs ago  @ Norwich U

Not for time: 25 L & R Turkish Get ups,50 Box Jumps, 50 K2e's

Warm up

Push ups 10,20,30,20,10 seconds Squats 10,20,30,20,10 seconds rest for an equal amount of time on each

Then slow tempo work on both 2 seconds down hold 1, up for 3 count, hold for 1 repeat

Then Dead lift pvc practice

Dead Lift

5x1

Sled Drags

teams of 2-3 add weight for 15 minutes to max weight then start stripping weight for 15 minutes

Saturday July 10

Team WOD

Only one partner works at a time, split work evenly

150 KB Swings

150 K2E's

150 MT Climbers @ a 3 count

Max Effort White Board Test

Pick any thing form the white board with a max effort in two minutes

Start with max time front bridge

Push ups, Sit Ups, Pull Ups, Squats ,Burpees Pick any 4