November 4, 2017

Pick your partner Saturday:

Buy In:  2000 Meter Row

Then Complete 4 rounds of: 

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

30 KB Swings (55/35)

30 Box Jumps (24/20")

30 Push Ups

Buy Out: 1000 Meter Row

November 3, 2017

Complete this 20 minute AMRAP of:

20 Cal Row

15 Ring Dips

10 Turkish get ups (50/35)

November 2, 2017

Complete three rounds for time of:

10 Squat Snatches (155/105)

20 Burpees

10 Pull Ups

Strength wod:  SP/PP 75% 5x4

November 1, 2017

Complete 5 rounds for time of:

30 Calorie Row

30 GHD's or SL Sit Ups

Strength wod:  Back Squat  80%  5X3

December 21, 2015

Featured picture :  Karen December 2011

 

Complete two rounds for time:

1600 meter run or 2000 meter row

50 Pull ups 

Strength wod:  Back Squat  1 rep max