WOD

Pre WOD Partition as necessary Workout of the Day Wednesday For time 1000 meter row 50 thrusters (#95/#65) 800 meter run  
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Pre WOD 4 rounds, not for time Workout of the Day Randy 75 snatches for time (#75/#45)
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Pre WOD 5 rounds, not for time Workout of the Day Monday 15 minutes as many rounds as possible 6 box jumps (24″/20″) 9 pushups 12 kettlebell swings (32kg/24kg)  
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Pre WOD 3 rounds, not for time 200 M run 2:00 plank hold Workout of the Day Saturday In two teams, complete as many reps/cal as possible in 20 minutes of: Tire flips Pushups Thrusters (30% of body weight) Burpees Row for calories Two people working at each station at a time, rotate to a new station every minute
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Workout of the Day Friday 2 rounds for time 500 meter row 40 wall ball shots (#20/#14) 30 walking lunge steps 20 sumo deadlift high pulls (#85/#55) 10 knees toelbows   Compare to 1/8/13
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