January 30, 2018

Complete 7 rounds for time of:

14 Dumbbell Deadlifts (50/35)

14 Dumbbell Alternating Shoulder Presses (50/35)

14 Calorie Assault Bike

Strength Wod:  Snatch 75%  5X4

January 29, 2018

Complete 21 - 15 - 9 of:

Snatches (115/75)

Box Jumps (24/20)

Pull Ups

HR Push Ups

Alternating One Legged Squats

Strength Wod:  Back Squat  1 rep Max

January 27, 2018

Saturday pick your own partner wod:

5 rounds for time:

30 Sumo Deadlift High Pulls (95/65)

300 Meter Row

30 Hang Cleans (95/65)

300 Meter Row

January 26, 2018

Complete 4 rounds for time:

10 Back Squats (155/105)

5 Down & Back Runs

5 Push Jerks (155/105)

10 HR Push Ups

Strength wod:  Front Squat  75%  5X4

January 25, 2018

Complete 15-12-9-6-3 for time:

Flat Bench (135/95)

Burpees

Hip Touches

Assault Bike Calories

Strength Wod:  Deadlift 85%  3X3