Monday 20160201

Warm up : 20 push ups, 20 sit ups, 20 over/ unders
Skill: 10 × 50yrd sprints
WOD: 6 rds of
12 C2B Pull ups
18 Knees 2 Bar

Friday 20160129

Warm up : 50 air squats, 25 push ups, 25 sit ups
WOD : CFT
1600m  Row
80 HR push ups
80 Abmat sit ups
800m Run
40 Pull ups
400m
20 Hang snatches @ 95/50#

Thursday 20160128

Warm up : 500m row, 50 Double unders,  50 air squats
WOD: 15 min AMRAP
18 Box jumps @ 24/20"
12 Wallball shots @ 20/16#
6   Front squats @ 135/105#

Wednesday 20160127

Warm up: 25 burpees, 500m row
Skill: olympic/power lifting movements
WOD: 6 rds of
12 SDHP @ 95/65#
12 Evil wheels

Tuesday 20160126

Warm up: 25 GHDs, 25 over/unders
WOD : 21-18-15-12-9-6-3

T2B
Handstand Pushups

20150125

Warm up: stretch shoulders and abs
     WOD: 3 rounds
                 10 kettle bell over head squats (L+R=2) at 53/35lbs
                 10 kettle bell swings
                 10 Pull ups
                 10 knees to elbows 

20160121

THROWBACK THURSDAY!!!!!!
Go back to 20150121 and try and beat your time