WOD

Tony

“Barbara”
5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air squats

Box Brief:
Bring A Friend Day is Thursday!!

Kaylee & Shane

Brandi, Pool, Jaffee & Merryman

“Upside Down Cake”
15 Minute AMRAP:
10 Dumbbell hang cleans (50s/35s)
10 HSPU
10 Double unders
10 Dumbbell hang cleans
10 HSPU
20 Double unders
10 Dumbbell hang cleans
10 HSPU
30 Double unders
Etc… Keep adding 10 double unders each round

Box Brief:
This Thursday is Bring A Friend Day!

LaFancy

Grayson & Brian

Deadlift
Build to a heavy single

“Death Grip”
7 Minute Ladder:
(3/3, 6/6, 9/9, 12/12, etc.)
Deadlift (225/155)
T2B

Box Brief:
Bring A Friend Day is Thursday!!

Rob

Hersh & Brando

Hang Power Clean
Build to a heavy set of 2

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push jerks (155/105)

Box Brief:
This Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about the event.

LeeAnn

“Sand Rail”
Every 3 Minutes, for 24 Minutes
200 Meter run
5 Bar muscle-ups
30 Double unders

Box Brief:
Weightlifting clinic is today at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

On Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about the event.

David

Brock

Back Squat
Build to 3 rep max

“Mad Max”
For Time:
400 Meter run
30 Back squats (135/95)
400 Meter run
20 Back squats
400 Meter run
10 Back squats

Box Brief:
On Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about the event.

Jason M

Erica, Allie & Nala

“Cruise Control”
20 Minute AMRAP:
50/35 Calorie row
40 Ring Push-ups
30 Deadlifts (185/135)
20 Burpee box jump overs (24/20)

Box Brief:
Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

Natalee & Tracy

Stephanie, Chad & Dan

“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull-ups

Box Brief:
On Sunday, July 22nd we are hosting a fundraising event for LVMPD Search and Rescue in remembrance of a local hero David Vanbuskirk. There are only a limited number of spots available so sign up quick. Check out link to register and to learn more about the event.

Sam P