5 rounds

Run 250 M

10 Back Squat @ 135 M / 95 W (scale to ability please)

20 push ups

10 Back Squat

Bonnies Back !!!

Clyde Returns !!!

**** if it’s raining – I have an alternate to the push up and running – -  you may know what they are already ***

Skill work – ring pull ups or kipping pull ups

Strength – push jerk – max 1 rep ( 15 minute limit)

MetCon-  5 rounds – 30 seconds ring dips / 30 seconds box jumps / 30 second rest

score = total ring dips + total box jumps

Some fun DB work – renegade rows, push ups, squats, thrusters and the like – oh, and a little running (hey it’s beautiful out there !!!)

Great job peeps – short and sweet !!!

Bada Bing and Glee "enjoying" the Saturday morning WOD

This is the version we use with new people – ‘cept this is scaled up – still a b*ch ( I know, spelled wrong).  However it’s a good test to see how far you’ve come.  And it’s really quick (less than 10 minutes).

*** Special props to Special K *** she improved her time by 1 minute, 10 seconds !!!

Run 550 M

30 Pull ups

40 Push ups

50 Squats

(plenty of time for skill work before hand – so pick something you wanna work on)