Overhead Squat, Wall Ball, Box Jump, Run

August 31st Workout of the day:StrengthWork up to a heavy Overhead SquatMetcon"Kelly"Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball

Running, Lunges, Pull Ups, Burpees

August 29th Workout of the day:StrengthFront Squat Deload/Off Metcon"René"7 rounds for time of:Run 400 meters21 lunges15 pull-ups9 burpeesIf you have a 20-lb. weight vest or body armor, wear it.Post time completed40 min cap

Squat Cleans, Kettlebell Swings

August 26th Workout of the day:A) Practice Olympic Lifting TechniqueMetcon5 rounds for time of:155/105 pound squat cleans, 7 reps14 kettlebell swings 70/53 poundspost time completed

Back Squats, Overhead Squats, Double Unders

August 23rd Workout of the day:Back Squat 5-3-1+ (75%,85%,95%)B) Work up to a Heavy Snatch + Overhead SquatMetcon3 Rounds for time:10 Overhead Squats 135/95 pounds50 Double Underspost time completed

Bench Press, Row, Sit Up

August 25 Workout of the day: Bench Press 5-3-1+  (75%,85%,95%) MetconFor time:Row 500 meters50 Sit-upsRow 1,000 meters30 Sit-upsRow 2,000 meters20 Sit-upsPost time completed