January 16, 2020

Complete 5 rounds for time of:

10 Burpee Box Jump Overs (24/20)

20 Alternating Lung Steps

30 Calorie Row 

January 15, 2020

Complete this 20 minute AMRAP of:

10 Pull Ups

5 Burpee Deadlifts w/ Dumbbell (50/35)

8 Push Jerks (135/95)

January 14, 2020

For time:

30 Rope Climbs for time

or

100 Pull Ups

or

150 Jump Pull Ups

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)