FRIDAY 20171110

WOD: 18 MIN AMRAP
15 Pull ups
12 Single Arm KB Snatches @ 53/35# (l+r=2)
9 Dips

THURSDAY 20171109

WOD: 15 MIN EMOTM
2 Squat Cleans @ 85% 1RM

WEDNESDAY 20171108

WOD: 5 rounds of
3 sumo deadlift high pulls @ 95/65#
6 power cleans @ 95/65#
9 push press @ 95/65#
12 box jumps @ 24/20"
15 calorie row

TUESDAY 20171107

WOD: CFT
100 DU
28 Thrusters @ 75/45#
28 Burpee Bar hops
20 Thrusters @ 95/65#
20 Burpee Bar hops
12 Thrusters @ 115/ 85#
12 Burpee Bar hops
4 Thrusters @ 135/95#
4 Burpee Bar hops
100 DU

MONDAY 20171106

WOD: 18-15-12
Calories on Assault bike
Push Press @ 115/85#
Ring Dips

THURSDAY 20171102

WOD: 4 rounds of
30 Calorie row
20 Air Squats
10 Deadlift @ 255/185#

WEDNESDAY 20171101

WOD: 7 rounds of
10 KB Swings @ 70/53#
5 Over head squats @ 135/95#