W.O.W

A. 10 X 20 yd sprints uphill or on a flat surface, Rest 2 minutes between sprints.

B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of the triplet for time:

Chest to the bar pull ups
Box Jumps, 24' box
Power wheel or towel Pike ups

Post time completed:

W.O.D

Complete the following as fast as possible:

50 Kettlebell swings (24kg for men and 20kg for ladies)
75 Hindu push ups
75 Kettlebell swings
50 Hindu push ups
100 Kettlebell swings
25 Hindu push ups

Post time:

W.O.W (Workout of the Week)

4 Rounds As Fast As Possible for time:
25 Hindu Push ups
25 Jumping Chin ups
25 Box Jumps: 18" for women and 24" for men
250 reps of Jumping Rope: 1st round forward, 2nd backwards, 3rd forwards, 4th backwards

Post your time:

Pool WOD

For Time:
50 squats + 500 meters kick
50 push-ups or dips on edge of pool + 500 meter pull
25 burpees (aka squat thrusters) + 500 meters swim

Note: 500 meters = 20 lengths

Post time: