June is here. Diaper drive wod this Saturday at 10am. Bring diapers to donate to our expecting clien

Happy. Day Jose!!

Monday 

Jerks 10, 6, 3, 2, 1,1,1,1,1

Jose's bday wod

4 rounds 

6 clean n jerks 145/105

400m run

33 med ball sit ups. 20/14

Tuesday 

Back squat (3 sec pause at bottom)

5x5

Ham string curls with med ball 5x8

B)amrap 12

200m run

8 toes to bar

4 bar muscle ups (sub with 8 ring dips)

Wednesday 

Work up to a heavy clean (full where possible)

B)3 rounds for time

50 double unders (150 singles)

25 wall balls 20/14

15 hand stand push ups

5 squat cleans 165/115

Thursday 

Sumo deadlift high pulls 5x5

B)15-12-9

Deadlifts (double body weight/150% of bw)

Shoulder to OH (75% of bw/50% of bw)

Friday 

Front rack lunges 5x50' feet

B)3 rounds 

10 burpee pull ups

20 1 legged squats (pistols) alt

30 sit ups (GHD where possible)

max out Saturday 

Diaper drive wod for Donna & JC and Ramon & Marrianna (men wear med balls on their bellies) partner wod. 

4 rounds 

200m run

30 back squats 

40 shoulder to over head. 95/65

Sunday 

Open gym 9-11am.