Expeditions:

“Manion”

Seven rounds for time of:

• 400m Run
• 29 Back Squats @ 135/95 lbs

Post time to complete to comments.

Rest Day!

Expeditions @ 9am and Free Group WOD @ 10am:

“Cindy” de Mayo!

9 Minute AMRAP of:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

Rest 2 minutes, then -

9 minute AMRAP of:

• 5 Tire Flips
• 10 Box Jumps
• 15 Sit Ups

Post rounds and reps completed for each AMRAP to comments.

Expeditions:

Complete the following:

• 1 Mile Run
• Rest half the time of your mile
• 1 Mile Run

Post time for each mile independently to comments.

Expeditions:

4 Rounds of 3 minutes of work, 1 minute of rest:

• Unbroken* Presses @ 45/25 lbs
• Plank until time is up

Unbroken is defined as no more than 2 seconds between reps.  Presses must be strict, no push pressing/jerking.  Score for workout is total number of presses, post to comments.

Expeditions:

Strength:

• Deadlift 5×65%, 5×75%, 5×85%

Workout:

Complete the following in any order and in any pattern of reps, not for time:

• 50 Strict Pull Ups
• 50 GHD Hip Extensions (1 second pause at top of rep).

Post weights used for Deadlift to comments.

Expeditions:

21-15-9

• Ring Dips
• Box Jumps
• Knee to Elbows

Post time to complete to comments.