January 13, 2020

Buy In:  1 mile assault bike

 

Complete 5 rounds of:

10 Squat Cleans (155/105)

10 Handstand Push Ups

 

Buy Out:  1 Mile Bike

January 11, 2020

INDIVIDUAL WOD

Complete 7 Rounds For Time:

10 Front Squats (105/75)

8 SDLKP (105/75)

6 Chest to Bar Pull Ups

4 KB Swings (75/45)

 

 

 

January 10, 2020

Thrusters 1-1-1-1-1-1-1-1-1-1

100/80 Calorie Bike For time:

 

January 9, 2020

Complete this 20 minute AMRAP of:

5 Overhead Squats (135/95)

10 Burpees

20 SL / GHD Sit Ups

250 M Row

January 8, 2020

Complete 5 rounds for time of:

500 Meter Row

12 Bodyweight Deadlifts

20 Box Jumps (20/18)