December 26, 2017

We open at 8am

On a 15 minute clock, 4 rounds of:

1 minute of Kettlebells (55/35)

1:00 of SL Sit Ups

1:00 Lunge Steps

1:00 Ball Squats

1:00 Row for Calories

Total reps / calories

Strength wod:  Deadlift  1 rep max

December 22, 2017

Complete 6 rounds for time of:

250 Meter Row

12 Thrusters (30/20)

6 Chest to Bar Pull Ups

Strength wod:  Clean & Jerk  90%  5X1

December 21, 2017

Complete this 20 minute AMRAP:

10 Box Jumps (36"/30")

15 Single Arm Overhead Squats (50/35)

20 GHD / SL Sit Ups

Strength wod:  Front Squats (85%  3X3

December 20, 2017

Partner wod:

Complete 4 rounds for time:

800 Meter Row

30 Wall Balls (20/14 @10')

30 Calorie Assault Bike

30 Hang Cleans (125/85)

1 Rope Climb

*The top GUY / GIRL team wins a MLCF "T" Shirt

 

December 19, 2017

Complete 3 rounds for time of:

800 Meter Run

15 Deadlifts (135/95)

15 Push Jerks (135/95)

Strength wod:  Snatch  80%  5X3