WOD

Workout of the Day Every 5:00 on the minute for 30:00 21/15  calorie row 15 burpees 9 power snatchs (#135/#95) *post time of slowest round
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Pre WOD Front rack weighted step ups 5 X 10 Workout of the Day 15 minutes as many rounds as possible 15 wall ball shots (#20/#14)(Rx+ #30/#20) 15 double dumbbell bent over rows (#50/#35)(Rx+ #70/#50)  
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Pre WOD Handstand skill work Workout of the Day For time 75/50 calorie bike 75 squats 2000 meter row 75 squats 75/50 calorie bike
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Pre WOD Every minute on the minute for 12 minutes Even: 3 power cleans + 2 front squats = 1 push jerk Odd: 7 strict toes to bar Workout of the Day 16 minutes as many rounds as possible 6 pullups (Rx+.. chest to bar) 12 sandbag pull through pushups (#85/#60) 200 meter run
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Pre WOD “Death by Ring Dips” (Rx+…Muscle Ups) Workout of the Day For time 50-40-30-20-10 Russian kettlebell swings (24kg/16kg) (Rx+ 32kg/24kg) Abmat situps (Rx+ GHD situps 25/20/15/10/5) Double unders  
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