WOD

“Strictly Down the River”
20 Minute AMRAP:
500 Meter Row
-then-
3 Rounds
10 Ring Rows
15 Sit-ups
20 Weighted Step-ups (50/35) (20)

Recipe of the Week:

“Tabata Bing, Tabata Boom”
4 Rounds (each): 40 Seconds Work, 20 Seconds Rest
Kettlebell Swings (53/36)
Push-ups
Double Unders
Rope Climbs

Meme of the Week:

Strict Press
5 x 3

“Swole”
5 Rounds:
10 Push Press (115/80)
:30 L-Sit

“Apologies”
25 Minute AMRAP:
600 Meter Run
10 Power Cleans (115/85)
10 Bar Facing Burpees
8 Power Cleans
8 Bar Facing Burpees
6 Power Cleans
6 Bar Facing Burpees

Back Squat
5 x 3

“House Stark”
10 Rounds:
10 Wall Balls (20/14)
6 Knee to Elbows

Quote of the Week:
“There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.”
Hugh Jackman

Bench Press
5 x 3

“Shinedown”
21 – 15 – 9
Hand Release Push-ups
Sumo Deadlift High Pulls (115/80)

Recipe of the Week:
Simple ingredients make for great meals. Try out this recipe below!

“Burpee Please”
4, 5 Minute Clocks:
400 Meter Run
30 Sit-ups
2 Rope Climbs
AMRAP Burpees

Meme of the Week:

“Better Together”
20 Minute AMRAP: teams of 2
30 Box Jumps (30/24)
30 Pull-ups
30 Power Cleans
Power Clean weight increases each round. (135/95)…(155/105)…(185/125)…(205/145)…(225/155)

Box Brief:
Have a friend that wants to try CrossFit? Bring them this Thursday for Bring a Friend Day!