December 29, 2017

Complete 3 rounds for time of:

60 Ball Squats

30 Knees to Elbows

30 Ring Push Ups

Strength Wod:  Snatch  85%  3X3

December 28, 2017

Complete this 20 minute AMRAP:

500 Meter Row

10 Burpees

10 Bench Presses (135/95)

Strength Wod:  Back Squat 80% 5X3

December 27, 2017

"The Lyon"  HERO WOD

5 rounds, EACH for time of:

7 Squat Cleans (165/110)

7 Shoulder to Overheads (165/110)

7 Burpee Chest to Pullups

*Rest 2 minutes between rounds.

*Ideally, use a pull up bar 6" above your reach

STRENGTH WOD:  Bench Press 75%  5X4

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