WOD

Pre WOD Every 3:00 minutes on the minute for 15:00 5 back squats *perform 10 jumping squats as explosively as possible immediately after each set Workout of the Day 12 minutes as many rounds as possible 8 calorie row 12 kettlebell swings (32kg/24kg) 16 abmat situps  
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Workout of the Day With a partner for time 500 row/30 cal bike (done at the same time) then… 100 russian twists 80 KB swings 60 wall ball shots 40 box jumps 20 burpees 4 X 100 meter sprints 20 burpees 40 box jumps 60 wall ball shots 80 KB sings 100 russian twists Then…. 500 row/30 cal bike (done at the same time)
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Workout of the Day 30 minutes as many rounds as possible 200 meter sand bag run (#85/#55) 20 meter sand bag bear crawl 20 sandbag clean and press
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Pre WOD Close grip bench press 5 X 7 Workout of the Day For time 16-14-12-10-8-6-4-2 Single arm KB front rack lunge (24kg/16kg) KB swings *do 30 double unders after each round
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Workout of the Day 3 rounds as many reps as possible 1:00 thrusters (#95/#65) 1:00 power cleans 1:00 burpee box jump over (24″/20″) 1:00 pullups 1:00 bike for cal 1:00 rest
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