Friday 20160930

WOD: 5 rounds
             1 minute of box jumps (20/16")
             1 minute of squat thrusters (95/65lbs)
             1 minute of Toes to bars
             1 minute of rest 

Thursday 20160929

WOD: 15 Min AMRAP

50m Uneven farmers carry with 53#KB and 35#DB
(25m out, switch hands, and 25m back)
200m Medball run @ 20/16#
5 Power Cleans @ 155/115#

Wednesday 20160928

WOD: 14min AMRAP W/Ascending Reps by 3
3-6-9-12-15-18...

Ring dips
Pull ups
Push Press @ 75/45#

Tuesday 20160927

WOD: 5 Rrds of
400m run
20 Sprinter toe touches (L+R=1)
20 Pistols (l+r=2)

Monday 20160926

WOD: 6 Rounds of:

120 Double Unders
12 Abmat Sit ups
12 Weighted Push ups @ 45/25#

Friday 20160923

WOD: 15-12-9-6-3
120m Sprint on Rower
Hang Squat Cleans @ 65/45#

* Each round; row, then do descending reps

Thursday 20160922

WOD: 12 min AMRAP
6  Deadlifts @ 315/225#
3 Ring Muscle Ups

*scale for MU is 3 alternating
Ring row with elevated feet/ ring dip