11.30.2017

SWOD Overhead Squats 5×3 First 3 rounds @ 70% Last 2 AHAP Superset with Waiter walks, 20 Seconds each arm WOD 2-4-6-8-10-8-6-4-2 Dumbbell Box Step Ups 50/35 Double Dumbbell Cleans 50/35 *20 Double Unders after each round* SPARTAN 100 Burpees EMOM 10 Meter Walking Lunges

11.24.2017

WOD 50 wall ball 40 calorie row/bike 30 hang snatch 95/65 20 box jump 10 hspu 20 box jump 30 hang snatch 40 calorie row/bike 50 box jump If you do the row on the way down you do the bike on the way up and vice versa