Happy Monday:  Exercises today

Overhead Squats (rx-115/75)(m-90/60)

Toes to Bar

Assault Bike

Row

Pick your own partner

Complete for time:

Buy In: Both run 400 Meters

Then complete 4 rounds of:

30 Goblet Squats (rx-55/35) (m-45/30)

30 KB Swings (same)

30 Jump Boxes (rx-24/20)(m-20/18)

30 SDLHP (same)

Buy Out: Both run 400 meters

For time:

1000 Meter Row

Then complete 5 rounds of:

25 Pull Ups

7 Push Jerks (rx-135/95)(m-110/75)

Starting tomorrow (Friday), I will start posting the EXERCISES that will be in the wod.  You will have to show up to look at the whiteboard to see the actual wod and weights.  This way you will see for example if there is rope climbs or trail run for extra equipment.

Complete for time:

Buy In:  70/60 Calorie Assault Bike

Complete 21-15-9-6-3 reps of:

Dumbbell Hang Squat Clean (rx-45/30)(m-35/25)

Handstand Push Ups

Buy Out:  70/60 Cal. Assault Bike

Complete this 5K for time:

.5 Road Run

.8 Trail Run

.5 Road Run

.8 Trail Run

.5 Road Run