10 July - 5k

Back to the basics this week.

5k run

Fastest time wins! Good luck!

Independence Day workout 'Daniel'

A fun hero wod from the past to celebrate America!
Goes for time as follows:
50 pull-ups
400m run
21 thrusters (95#)
800m run
21 thrusters (95#)
400m run
50 pull-ups

Good luck!

Sent from my iPhone

6/26 '300 workout'

Been a while so thought I'd throw this one back into the mix...

For time:
25 pull-ups
50 deadlifts (135lb)
50 push-ups
50 box jumps (24in)
50 floor wipers (135lb)
50 single-arm clean and press (35lb)
25 pull-ups

As always, scale weight as needed.

Good luck!