FRIDAY 7.7.17
METCON: MAINSITE WOD 6.30.17 "BARBARA" 20 PULL UPS 30 PUSH UPS 40 SIT UPS 50 AIR SQUATS
THURSDAY 7.6.17
METCON: MAINSITE WOD 6.29.17 "WHITE" 3 ROPE CLIMBS 10 TOES-2-BAR 21 OVERHEAD WALKING LUNGE STEPS (45#/25#) 400M RUN X5
WEDNESDAY 7.5.17
METCON: MAINSITE WOD 6.28.17 12:00 AMRAP 9 DUMBBELL DEADLIFTS (50#/35#) 6 BURPEES 9 DUMBBELL POWER CLEANS (50#/35#)
MONDAY 7.3.17
METCON: MAINSITE WOD 6.26.17 20:00 AMRAP 10 L-SIT PULL UPS 10 HANDSTAND PUSH UPS 20 HIP EXTENSIONS
FRIDAY 6.30.17
METCON: MAINSITE WOD 6.24.17 45:00 AMRAP 800M RUN 10 DEADLIFTS (315#/225#0 800M RUN 50 SITUPS
THURSDAY 6.29.17
METCON: MAINSITE WOD 6.22.17 15 CALORIE ROW 12 POWER SNATCHES (95#/65#) 9 BURPEES X3