Warmup
3 Rounds for time
20 Mountain climbers
10 Wall ball sit-ups
5 Box jumps

WOD
4 rounds
Run 800m – rest as needed between efforts

Also had Troy High in for their weekly session. We went over the kipping pull-up today and finished the night out Fight Gone Bad style

3 rounds for total reps
1 Minute per movement
Push press, 45#’s
Lunge
Sit-up
Squat
Lateral Jump
rest 1 minute

I was yet again smart enough to leave the memory card stuck in my PC at home. Special thanks to Donna R. for takin’ some cool pics of the guys workin’ hard.