FRIDAY 20180202

WOD: 4 rounds of:
10 KB Swings @ 53/35#
10 Pistols (5 each leg)
10 SDHP @ 115/85#
10 Front rack reverse lunges @ 115/85#

THURSDAY 20180201

WOD: TABATA ROW
12 min (24 rds) max calorie

20 seconds row max effort
10 seconds rest

WEDNESDAY 20180131

STRENGTH: Bench Press 1-1-1-1-1

WOD: ANNIE
50-40-30-20-10

Double unders
Sit ups

TUESDAY 20180130

WOD: 20 min AMRAP of
10 HSPU
20 Pull ups

MONDAY 20180129

WOD: 8 rounds of
200m Row
7 Push ups
3 Front Squats @ 175/115#

FRIDAY 20171229

WOD: 5 ROUNDS OF
10 Single Arm KB Squat Snatch @ 44/26#
      (5 each arm alternating)
20 GHDs

THURSDAY 20171228

WOD: 20 min EMOTM

ODD minute = 3 Back Squats @ 75% Bodyweight
EVEN minute = 3 Front Squats @ 75% Bodyweight