January 26, 2018

Complete 4 rounds for time:

10 Back Squats (155/105)

5 Down & Back Runs

5 Push Jerks (155/105)

10 HR Push Ups

Strength wod:  Front Squat  75%  5X4

January 25, 2018

Complete 15-12-9-6-3 for time:

Flat Bench (135/95)

Burpees

Hip Touches

Assault Bike Calories

Strength Wod:  Deadlift 85%  3X3

 

January 24, 2018

Complete 2 rounds for time:

Row 2000 Meters

100 CF Sit Ups

Strength wod:  Clean & Jerk 85%  3X3

 

January 23, 2018

Complete for time:

21-15-9-6-3:

Squat Cleans (135/95)

Burpees

Pull Ups

Strength Wod:  Bench Press 90%  5X1

January 22, 2018

Complete this 30 minute AMRAP:

20 Calorie Assault Bike

10 Deadlifts (225/150)

10 Knees to Elbows

20 Wall Ball Sit Ups

20 SL Sit Ups

20 Calorie Row

Strength wod:  Snatch 1 rep max