Complete for time:  

15 Overhead Squats (rx-115/75)(m-95/65)

20 Wall Ball Sit Ups (20/14)

25 Calorie Assault Bike

12 OHS

20 WB Sit Ups

25 Cal. Bike

10 OHS

20 WB Sit Ups

25 Cal. Bike

8 OHS

20 WB Sit Ups

25 Cal. Bike

5 OHS

20 WB Sit Ups

25 Cal. Bike

Saturday pick your own partner wod:

9:15am START TIME

Complete for time:

40 Clean & Jerks ((rx-135/95)(m

Both runs (outside only) 1 MILE

10 Rope Climbs (sub-70 pull ups)

Both runs (outside only) 1 MILE

100 Burpees

Complete 30-20-10 reps for time of:

 Wall Balls 10' (20/14)

 SDLHP's (rx-75/50)(m-60/40) no dropping

 Box Jumps (rx-24/20)(m-20/18)

 Lunge Steps

Complete for time:  25:00 TC

5 Squat Clean & Jerks (rx-135/95)(m-110/75)

30 SL Sit Ups

500 Meter Row

10 Squat Clean & Jerks

30 SL Sit Ups

1000 Meter Row

15 Squat Clean & Jerks

30 SL Sit Ups

1500 Meter Row

20 min amrap

6 dead lift (rx225/155 m180/125)

7 burpee pull-ups 

10 kettlebell swings (rx70/45 m55/35)

12 calorie row