Tuesday

WOD
”Down and Out”
For Time
21-18-15-12-9:
Wallballs 20#/14#
Pull-ups
Calorie Row
200 Meter Run*

*After Each Round. 5 Total Runs.

Monday

WOD
”Squeaky Wheel”
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks 165#/110#

Friday

Strength
Front Pause Squat
Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.

WOD
“Jessica”
3 Rounds For Time:
10 Pull Ups
13 Burpees
21 Wall Balls 20#/14#

Cash Out 91 ABMAT Sit Ups

Thursday

WOD
"Surf and Turf"
For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Russian Kettlebell Swing 70#/55#
50 AbMat Sit-ups
70/50 Calorie Row