WOD

Workout of the Day Wednesday 3 rounds for time 20 calorie row 20 lateral bar hops (over and back=1) 20 shoulder to overhead (#95/#65)  
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Pre WOD In 15 minutes, find your heaviest… Workout of the Day Tuesday 4 rounds 3:00 as many reps as possible of kettlebell swings (24kg/16kg) 1:00 rest Every :30 stop and do 3 clapping pushups Score is total KB swings
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Workout of the Day Monday 10 minutes as many rounds as possible 10 wall ball shots (#20/#14)(10’/9′) 10 burpees
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Pre WOD Tabata -flutter kicks -med ball mountain climbers Workout of the Day Saturday With a partner, one teammate works at one station as fast as possible, while other teammate completes as mant reps as possible, then teammates switch. Rest exactly 2:00 between intervals.  -400 meter run/situps -prowler suicide (5/10/15/20 meters)/kettlebell swings -100 double unders/wall ball shots -30 calorie row/pushups Score is total work time in seconds minus total reps completed by both teammates
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Pre WOD 4 rounds not for time Workout of the Day Friday 5 rounds for time 10 overhead walking lunge steps (#45/#25) 20 russian twists (#45/#25) 10 burpees
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