Friday

Friday

Workout of the Day Friday For time 50 weighted box step overs (#40/#25)(24″/20″) 50 knees to elbows 50 burpees Use DB’s for step overs, RX weight is per hand Partition reps in any manner

Thursday

Thursday

Pre WOD Death by strict pullups Workout of the Day Thursday 20 minutes as many rounds as possible 21 calorie row 14 lateral burpees over the bar 7 hanging power snatches (#95/#65)  

Monday

Monday

Workout of the Day Monday For time 100 med ball cleans (#20/#14) Every minute on the minute, stop and do 5 burpees Post WOD Accumulate 5:00 in front plank position

Saturday

Saturday

Workout of the Day Saturday Complete with a partner 6:00 amrap Wall ball shots (#20/#14) Row for calories 2:00 rest 6:00 amrap Box jumps (24″/20″) Plate ground to overhead (#45/#25) 2:00 rest 6:00 amrap Pushups Pullups 2:00 rest 6:00 amrap Burpees Situps Teammates switch movements in any manner during each…

Thursday

Thursday

Pre WOD 5 rounds, not for time Workout of the Day Thursday 10 minutes as many rounds as possible 5 deadlifts (#245/#155) 10 ring dips   Post WOD Accumulate 2:00 in L/tuck sit position