W.O.D.s

5:00pm at Windmills Park 20 Hips to Bar Prowler 10 x 30yrds (:45 recovery)

1/2 Murph For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run Partition the pull-ups, push-ups and squats as needed

10:00am Trail Run at South Mountain

9:00am Track Workout at Dobson High School 4 rounds: 150-120-90 (walk back recovery) 3:00 rest between rounds

Weighted Pull-up: 1-1-1-1-1-1 AMRAP 10:00 250m Row 7 Press   95/65

4 rounds for time: 400M Run 50 Squats

Prowler Day at Windmills Park…Party Starts at 5pm 50 Toes to Bar Prowler: 8 x 40yrds with 1:00 rest [youtube]Gs4gjerUx3w[/youtube] Jimbo and The Prowler

Using a barbell loaded at bodyweight Perform the following complex every 2:00 for 20:00 1 Clean Pull 1 Power Clean 1 Split Jerk 1 Rack Jerk 1 Back Squat

5 rounds: 150m Sprint 50m Walk 200m Sprint *2:00 Recovery between rounds  [youtube]j9fVlvQA4cs[/youtube]

For time: 25 Burpees 50 Pull-ups 75 Sit-ups 100 Push-ups 75 Sit-ups 50 Pull-ups 25 Burpees