WEDNESDAY 20170809

WOD: 18 min AMRAP
5 Hang cleans @ 115/65#
5 Hang snatches @ 115/65#
10 Burpees
15 ABmat Sit ups

TUESDAY 20170808

WOD: CFT
5  Ring Muscle ups
50 Double unders
4 Ring Muscle ups
40 Double unders
3 Ring Muscle ups
30 Double unders
2 Ring Muscle ups
20 Double unders
1 Ring Muscle up
10 Double unders

MONDAY 20170807

WOD: CFT
70 calories on bike
Then
4 rounds of:
8 Front squats  @ 165 /115#
21 GHD/ ab mats
6 Burpee box jumps 30/24"
3 parallete HSPU,
Then,
70 Calories on rower

FRIDAY 20170804

WOD: 4 rounds of
800m run
100 DU

THURSDAY 20170803

WOD: YING YANG
15 min AMRAP
3 Bench press @ 80% 1 rep max
6 C2B Pull Ups
9 Cal Row

WEDNESDAY 20170802

SKILL/STRENGTH : 500m Row for time

WOD: 7 min AMRAP of
10 Romanian Dead lifts @ 75/55#
5 Wallballs @ 20/14#

TUESDAY 20170801

WOD: 5 Rounds of
30 Calorie on Airdyne LEGLESS
30 Alternating Single Arm KB Snatches
@ 53/35# (15 each arm)