Monday 12/30/2019

WOD
"Fight or Flight"
AMRAP 20:
20 Wallballs 20#/14#
20 Hang Power Snatches 95#/65#
20 Box Jumps 24"/20"
20 Front Squats 95#/65#
20/15 Calorie Row

Saturday 12/28/2019

WOD
“Perfect Bar”
Teams of 3
For Time (30 Minute Cap):
120 Deadlifts 155#/105#
750 Meter Row
90 Hang Power Cleans 155#/105#
750 Meter Row
60 Push Jerks 155#/105#
750 Meter Row

150/105 Calorie Assault Bike

60 Push Jerks 135#/95#
750 Meter Row
90 Hang Power Cleans 135#/95#
750 Meter Row
120 Deadlifts 135#/95#
750 Meter Row

Friday 12/27/2019

WOD
"Water Weight"
3 Rounds For Time:
25 Overhead Squats 75#/55#
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps 24"/20"

Thursday 12/26/2019

WOD
"Punching Bag"
5 Rounds x AMRAP 3:
10 Russian Kettlebell Swings 70#/55#
20 Double Unders
10 Kettlebell Reverse Lunges 70#/55#
20 Double Unders
Rest 1 Minute Between Round