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

December 18, 2017

Complete for time:

21 Body Weight Back Squats

7 Rope Climbs

10 Calorie Assault Bike

15 Back Squats

5 Rope Climbs

10 Cal Assault Bike

9 Back Squats

3 Rope Climbs

10 Cal Assault Bike

Strength wod:  SP / PP 1 rep max

December 16, 2017

Pick your own partner Saturday:

"Jennifer"

26:00 AMRAP of:

10 Pull Ups

15 KB Swings (55/35)

20 Box Jumps (24/20)