- Alternating Tabata L-Holds/Plank Holds

- 400m Run

- 50 Double Unders

- 400m Run

- 40 Double Unders

 - 400m Run

- 30 Double Unders

- 400m Run

- 20 Double Unders

Good Times!

Today’s WOD:

- 5×3 Back Squat

1,2,3,4,5,6,7,8,9,10
- Deadlifts (155/105)
- Push-ups

- Team Prowler Relay

Good Times!

Today’s WOD:

- 5×3 Press

15 Minute AMRAP
- 400m Sandbag Run
- 10 Ground to Overhead (135/95)
- 10 Burpee Broad Jumps

Good Times!

NSCF had a lot of members participate in the Tough Mudder last week.  Below Steve Roy and Matt O’Keefe in the heat of battle.  The next big one everyone is gearing up for is the Spartan Race in August.  Let’s go as an official team.  We are looking for a couple team leaders.

Today’s WOD:

Skill:
- Turkish Get-ups

5 Rounds
- 10 Reverse Lunge Wall Balls
- 10 Double Unders
- Shuttle Run (25 Yards, touch & go at every 5 yards)

Good Times!

Today’s WOD:

Skill:
- Handstand/Handstand Push-ups

- 4 x 400m Row
Rest 1 minute between efforts

Rest

10 Minute Cindy
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

Good Times!