WOD

Pre WOD 4 rounds for quality 10 ring pushups 10 strict pullups 10 back extensions Assist or weight movements as necessary Workout of the Day Wednesday Double tabata alternating following movements -jumping squats -squats -jumping lunges -lunges
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Workout of the Day Tuesday For time 10 deadlifts (#275/#185) 20 pullups 30 box jumps (24″/20″) 40 kettlebell swings (24kg/16kg) 50 double unders 40 KB swings 30 box jumps 20 pullups 10 deadlifts
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Workout of the Day Monday 14 minutes as many rounds as possible 10 ice skaters  20 russian twists with med ball (#20/#14) 10 med ball cleans (#20/#14)  
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Workout of the Day Saturday In teams of 3, complete the following, one teammate at each station 3 rounds 7:00 Row for calories AMRAP dumbbell squat clean thruster (#30/#15) AMRAP single unders 2:00 rest   First round, teammates switch every 20 calories, scoring only DBSC’s and SU’s.   Second round, teammates switch every 150 single unders, scoring only calories and DBSC’s   Third round, teammates switch every 10 dumbbell squat clean thrusters, scoring only SU’s and calories
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Workout of the Day Friday 14 minutes as many rounds as possible 3 power snatch (#75/#45) 6 overhead squats 9 toes to bar
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