November 13, 2019

Complete for time:

100/80 Calorie Bike

75 Double Unders

50 KB Swings (55/35)

25 Lunge Steps

10 Snatches (165/110)

November 12, 2019

Complete 5 rounds for time of:

500 Meter Row

20 Box Jumps (24/20)

20 Wall Balls 10' (20/14)

November 11, 2019

Complete this 20 minute AMRAP of:

10 Pull Ups

10 Deadlift (55/40)

8 Push Presses (135/95)

Nov 9,2019

pick your own partner 

5 rounds for time 

20 burpee box jumps 20/18

12 squat cleans 145/100

20 wall ball sit ups 20/14

12 push jerks 145/100

50 cal row

Nov 8 2019

20.5

40 muscle ups (80 pull ups /80 dips)

80 cal row

120 wall ball shots 20/14 10/9

(parter up)