WOD

Workout of the Day Saturday In teams of 3, complete for max reps as fast as possible, one teammate always rowing, rotate at each calorie interval Row 10 cal / alternating wall ball shots Row 20 cal / alternating pullups Row 30 cal / alternating WB shots Row 40 cal / alternating pullups Row 50 cal / alternating burpees Row 40 cal / alternating pullups Row 30 cal / alternating WB shots Row 20 cal / alternating pullups Row 10 cal / alternating WB shots Score is time in seconds minus total reps of wall ball shots, pulluips, and burpees between all team members
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Workout of the Day Friday 10 minutes as many rounds as possible 10 dumbbell squat cleans (#30/#20) 15 hand release pushups Post WOD 40 V-Ups
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Workout of the Day Thursday For time 1000 meter row, then… 3 rounds of 15 kettlebell swings (32kg/24kg) 15 box jumps (30″/24″) Then… 800 meter run Post WOD Accumulate 5:00 in front plank position
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Workout of the Day Wednesday 18 minutes as many rounds as possible 5 knees to elbows 10 hanging power cleans (#95/#65) 15 wall ball shots (#20/#14)(10’/9′)
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Pre WOD 4 rounds, not for time Workout of the Day Annie For Time: 50-40-30-20-10 Double Under Sit-ups
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