June, 2013

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Saturday, June 29th, 2013

June Skill: Double Unders

Warm Up:
20 Singles/Double Unders
15 Sit Ups
10 Alternating T-Holds

WOD:
3 Rounds
AMRAP 30 Seconds each movement
Box Jumps
Deadlift (with plate)
Push ups with inch worm

*Game*

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Thursday, June 27th, 2013

June Skill: Double Unders

Warm Up:
Bones Says

WOD:
AMRAP 15
250 Meter Row
6 KettleBell Swings
8 KB Deadlifts
10 Double Unders

Tuesday, June 25th, 2013

June Skill: Double Unders

Warm Up:
AMRAP 3
Double Unders

WOD:
AMRAP 7
7 Wall Balls
7 Ball Slams
7 Air Squats to Med Ball

*Game*

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Saturday, June 22nd, 2013

June Skill: Double Unders

Warm Up:
Bear Crawl Laps
Sprint then Peddle Laps
Plank Holds

WOD:
AMRAP 8
2 HSPU
4 Burpees
8 Tuck Jumps

*Game*

Thursday, June 20th, 2013

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Tuesday, June 18th, 2013

June Skill: Double Unders

Warm Up:
EMOM5
5 Mountain Climbers
5 Double Unders
5 Burpees

WOD:
AMRAP 5
5 Kettlebell Swings
5 KB DeadLifts
5 Push Ups

*Game*

Saturday, June 15th, 2013

June Skill: Double Unders

Warm Up:
15 Mountain Climbers
10 Jumping Jack
5 Ring Rows

WOD:
AMRAP 6
15 Double Unders
10 Jumping Pull Ups
5 Push Press

*Game*

Thursday, June 13th, 2013

June Skill: Double Unders

Warm Up:
Bones Says

WOD:
30-20-10-5
Med Ball Push Ups
Renegade Rows
Double Unders

EMOM
5 wall Balls

15 Minute Cap

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Happy Birthday Reece!!

Tuesday, June 11th, 2013

June Skill: Double Unders

Warm Up:
5x
3 Cartwheels, 2 Forward Rolls, 1 Tuck Jumps

WOD:
AMRAP 5
Jump Rope: Every time you mess up, 3 burpees.

*Game*

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Saturday, June 8th, 2013

June Skill: Double Unders

Warm Up:
Rope Swings and Holds

WOD:
3 Rounds
1 Minute Run
1 Minute T-Push ups
1 Minute Double Unders/Singles

*Game*

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