February 19, 2018

Complete 4 five minute rounds of:

15 Front Squats (150/100)

15 Box Jumps (30/24)

15 SL Sit Ups

*one minute rest between rounds

STRENGTH WOD:  cLEAN & jERK  1 REP MAX

February 17, 2018

PICK YOUR PARTNER SATURDAY

Complete 3 rounds for time:

50 DB Bench Presses (55/35)

50 Alternating DB Push Presses (55/35)

50 DB Walking Lunges (55/35)

5 Down & Backs Fireman's DB Carry (55/35)

February 16, 2018

Complete this 25:00 AMRAP of:

5 Snatches (95/65)

3 Muscle Ups

10 HR Push Ups

10 Calorie Assault bike

STRNGTH WOD:  Front Squat  90%  5X1

 

February 15, 2018

Complete 4 Rounds for time:

1000 Meter Row

20 Wall Ball Sit Ups

STRENGTH WOD:  Snatch 85%  3X3

February 14, 2018

Complete 5 rounds for time of:

10 Thrusters (95/65)

10 Burpees

10 KB Swings (55/35)

10 Box Jumps (24/20)

STRENGTH WOD:  BACK SQUAT 80%  5x3