Tire flip metcon

June 29th:3 rounds for time:10 tire flips 20 Push Ups 30 Air Squats 400 meter runPost time completed 

“The Ghost”

June 27th:6 rounds, 1 min per station, of:Row Calories,Burpees,Double Unders,Rest 1 min Post total reps 

Dumbell Snatch, Wall Ball

June 26th:For time:50-40-30-20-10 reps of Alternating Dumbbell Snatch 50/35Wall Ball 20/14 pounds Post time completed 

Bench Press, Snatch, Sit Up

June 22nd:Bench Press 5-3-1+(75%,85%,95%)Conditioning5 rounds for time:5 Squat Snatch 135/95 pounds25 Sit UpsPost time completed

Front Squat, wall ball, Burpee

June 21st:Front Squat 5-3-1+(75%,85%,95%)ConditioningFor time:21-15-9Burpees,Wall Balls 20/14 poundsrest 2 minutes15-12-9-6-3Burpees,Wall Ballspost times completed