Friday 12/27/2019

WOD
"Water Weight"
3 Rounds For Time:
25 Overhead Squats 75#/55#
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps 24"/20"

Tuesday 12/10/2019

WOD
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

Monday 09/30/2019

Strength
Squat Snatch
Build to Heavy Single

WOD
"Snake Bite"
21-15-9:
Squat Snatch 95#/65#
Chest to Bar Pull-Ups

Saturday

WOD
"Chips Ahoy"
In Teams Of 2 For Time:
45 Chest to Bar Pull-ups
400 Meter Run
30 Overhead Squats 135#/95#
800 Meter Run
30 Overhead Squats 135#/95#
400 Meter Run
45 Chest to Bar Pull-Ups

*Runs are done together, work inside can be broken up however you want. Only one person working at a time.