Monday 9/21

Wod

100m run

30 back rack lunges (stationary) 115/75

200m run

20 back rack lunges

300m run

10 back rack lunges

400m run

5 back rack lunges

Friday 9/18

Wod 

5 RFT

7 hang power snatch 115/75

12 t2b

NBCF competitors 

135/85

Thursday 9/17

BRING A FRIEND DAY

Wod 

AMRAP 6

200m run

15 wallballs 

Rest 2 min

AMRAP 6

200m run

15 burpees

If you got a friend, bring them

Wednesday 9/16

Wod

3 rounds each for time

500m row

15 box jumps 24/20

7 muscle ups -- 15 c2b or regular pull up

Rest 3 min

Rings are first option, Bar is second

NBCF competitors 

Box 30/24

Tuesday 9/15

"The Chief"

AMRAP 3 

3 power cleans

6 push ups

9 squats

Rest 1 min between

Repeat 5 times

Only completed rounds count

Monday 9/14

Wod

AMRAP 15 

200m run

10 push press 135/95

15 deadlift

NBCF Competitors

155/105

Friday 9/11

Remember today, say a prayer 

Wod

Team Series Event 4

With a partner

AMRAP 15

5 thrusters 95/65

5 pull ups -- c2b

10 thrusters

10 pull ups

15 thrusters

15 pull ups

Continue adding 5 reps until time