WOD

Pre WOD 5 rounds not for time Workout of the Day Wednesday 12 minutes as many rounds as possible 250 row 10 man makers (#30/#15)
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Workout of the Day Tuesday 15 minutes as many rounds as possible 5 Curtis P’s (#95/#65) 10 ring/bar dips 15 wall ball shots (#20/#14)(10’/9′)
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Workout of the Day Monday 12 rounds  :30 row for max calories :30 rest :30 amrap burpees :30 rest
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Pre WOD Tabata abs -mountain climber -front plank with alternating salutes -russian twist with med ball -6″ med ball hold with feet Workout of the Day Friday 20 minutes as many rounds as possible 40 double unders 20 overhead squats (#65/#45) 400 meter row 20 back squats (#65/#45)
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Pre WOD 5 rounds, not for time Workout of the Day Wednesday Tabata – row for meters -kettlebell swings (24kg/16kg) -hand release pushups -weighted step ups with KB (hold in goblet squat position) Complete all eight intervals of each movement before going to next Score is total of lowest interval from each movement
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