Wednesday 20170111

WOD: 4 rds of
15 Push press @115/75#
10 pull ups
5 Burpees

Friday 20170106

WOD: 5 rds of

20 KB squats @ 53/35#
100 yd dash
100 double unders

Thursday 20170105

WOD: 18 min AMRAP
12 Burpee bar hops
9 Squat thrusters @ 115/65#
6 Hang squat cleans @ 115/65#

Wednesday 20170104

WOD : 12 min EMOTM 

4 Dead lifts @ 75% of 1 rep max

Tuesday 20170103

WOD: 15 min AMRAP

21 abmat sit ups

15 c2f push ups

9 dumbbell snatches @ 60/35#

Monday 20170102

WOD: "The Hopper"
HAPPY NEW YEAR
Since we don't know what the next 52 weeks have in store,
Instead of sharing a deck , COMPLETE THE ENTIRE DECK FOR TIME.
Rest as needed.
Hearts = Row for calories or SDHP @ 95/45#
Clubs = KB swings @ 53/35#
Diamonds = C2B Pull ups
Spades = HSPU or Push press @ 95/45#

Face cards = 10
Aces = 15
Jokers, yes leave them in, = 10 each exercise

See 20150101

HAPPY NEW YEAR

I hope everyone has a great year! New year means new goals and new PRs!