Thursday 11/21/2019

WOD
"Old MacDonald"
5 Rounds For Time:
100 Meter Farmers Carry 55's/35's
20 Push Ups
30 AbMat Sit-ups

Wednesday 11/20/2019

Strength
Pausing Overhead Squat
Build to a heavy single

WOD
"Double Jointed"
AMRAP 16:
15 Overhead Squats 95#/65#
30 Double Unders
15 Deadlifts 95#/65#
30 Double Unders

Tuesday 11/19/2019

WOD
"Sea Horse"
3 Rounds For Time:
40/30 Calorie Assault Bike
800 Meter Row
40 Double Unders
20 Burpees

Monday 11/18/2019

Strength
Macho Man Complex
Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

WOD
"Randy Savage"
AMRAP 12:
3 Rounds of Macho Man 135#/95#
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks