THURSDAY 20201119

 Complete for Time:

400m Run

40 Abmat Sit Ups

400m Run Backwards 

40 Sprnter Toe Touches (l+r=2)

400m Run Backwards 

40 K2E

400m Run 

WEDNESDAY 20201118

 21 min AMRAP 

200m Run

10 Squat Thrusters @ 75/45#

10 Calorie Row 

TUESDAY 20201117

 12 min AMRAP 

3 Hang cleans @ 95/55#

6 Burpee Bar Hops

25m Sprint/shuffle

MONDAY 20201116

 5k for time

THURSDAY 20201015

 WOD: 2 Rounds of 

800m Run

20 C2B Pull Ups

800m Run

20 Snatches @ 95/65#

WEDNESDAY 20201014

 WOD: 21-15-9-6-3

Calorie Row

Burpee Box Jump Overs @ 24/20"

TUESDAY 20201013

 WOD: 5 Rounds of 

10 Single arm(5ea) Dumbbell Squat Snatch @30#

25m Farmer's Carry/ Waiter's Carry 53# KB /30# DB

10 KB Swings @ 53#

25m FC/WC