Friday012916

•••

8 min AMRAP, rest 2 min, 6 min AMRAP. 

36 double unders

9 Toes to bar

6 Burpee broad jumps

Thursday012816

•••

18-12-6

Squat clean 135/95

Box jump overs 24/20

•••

*There will also be a cash out to this WOD which will vary from class to class. 

Wednesday012716

•••

In 15 minutes, establish 10 rm deadlift. 

Rest 5 minutes

15 min AMRAP 

5 Overhead squats

10 burpees

15 situps

Tuesday 012616

•••

12 min AMRAP 

4 muscle ups 

8 hspu

12 American swings 70/50

Monday 012516

•••

4 RFT 

30 double unders

3 power cleans 155/105

3 front squats 155/105

3 push jerks 155/105

Friday’s WOD will be a dice game! That’s right, get excited. 

•••

The you will learn the particulars of the WOD when you get there… But bring your ropes, wrist wraps, and neon accessories!

Thursday012116

•••

3 rounds for time, of:

20 chest-to-bar pull-ups

30 wall-ball shots, 20-lb. ball

40 push-ups

*Rest 3 minutes between rounds

Wednesday012016

•••

21-15-9

Deadlift 225/155

Knees to elbows

Tuesday011916

•••

E4MOM for 5 rounds

10 push press, AHAP

12 hollow rocks 

Monday011816

•••

3 rounds for time of:

40 air squats

20 box jumps

10 clean and jerks 135/95