Wednesday 12/01/2021

WOD
“CHANGE OF PLANS”
AMRAP 5: 
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups (Rx+ = Bar Muscle Ups)
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes 

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups (Rx+ = any chest to bar pull up)
9 Double Dumbbell Front Squats

Rest 5 Minutes 

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups(Rx+ = any pull up)
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)
*Score = Total Rounds + Reps

Monday 11/01/2021

WOD
"HALF HOUR POWER SHOWER" 
AMRAP 30: 
Max Meter Row 

Every 5 Minutes [Starting at 0:00]
5 Strict Burpee Pull Ups (Rx+ = Ring Muscle Ups)
10 Hang Power Snatches 95#/65#
15 Box Jump Overs 24"/20"

*Score = Total Meters