December 18, 2017

Complete for time:

21 Back Squats at body-weight

7 Rope Climbs

10 Calorie Assault Bike

15 Back Squats

5 Rope Climbs

10 Calorie Assault Bike

9 Back Squats

3 Rope Climbs

10 Calorie Assault Bike

Strength Wod:  SP / PP 1 rep max

December 11, 2017

Complete this 25:00 AMRAP of:

20 Wall Balls (20/14) 10'/9'

20 Pull Ups

Body Weight Deadlifts

20 Dips

10 Calorie Assault Bike

Strength Wod:  Back Squat 1 rep max

December 9, 2017

Partner Saturday : Pick your partner

Buy IN:  3000 Meter Row

Complete 3 rounds of:

20 Clean & Jerks (115/75)

20 Jump Boxes (24/20)

20 Wall Balls (20/14) 10'/9'

20 Push Ups

Buy Out: 2000 Meter Row

December 8, 2017

Complete this 20 minute AMRAP of:

5 Deadlifts (250/165)

10 Toes to Bar

15 Bar Facing BURPEES

20 Calorie Row

Strength wod:  Snatch  90%  5X1

December 7, 2017

Strength day:

Back Squat 10-8-6-4-2

Shoulder Press 10-8-6-4-2

Deadlift 10-8-6-4-2

*post heaviest load