Monday 10/07/2019

WOD
"Rugrats"
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs 24"/20"
15 Dumbbell Front Squats 50's/35's
15/12 Calorie Assault Bike

*score is your slowest round

Saturday

WOD
"Three Stooges"
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs 24"/20"
100 Power Snatches 95#/65#
30 Pull Ups
100 Power Snatches 75#/55#
100 Box Jump Overs 24"/20"
100/70 Calorie Row

Friday

WOD
"El Niño"
For Time:
1 Mile Run
50 Alternating Dumbbell Snatches 50#/353
400 Meter Med Ball Run 20#/14#
30 Pull-ups
20 Burpee Box Jumps 24"/20"

Tuesday

WOD
"Doce"
AMRAP 4:
27/21 Calorie Row
21 Power Cleans 135#/95#
15 Burpee Box Jump Overs 24"/20"

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 115#/80#
15 Burpee Box Jump Overs 24"/20"

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 95#/65#
15 Burpee Box Jump Overs 24"/20"