11.30.2018

SWOD (15 Minutes) 5-Rep Max Clean and Jerk (Touch and go) WOD AMRAP 20: 20 Wall balls (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row Spartan WOD AMRAP 25 Minutes 20 Wall balls (20/14) 20 Med Ball Sit-ups 20 Box Jumps (24/20) 20 Calorie Row

11.29.2018

Partner WOD 12 Rounds: 15/12 Calorie Assault Bike 12 Burpees Non-working Partner will hold Kettlebells while working partner works. Partners alternate rounds. Then: 100 Hand Release Pushups *Non working partner will hold the locked out position on the rings. (If unable, partner will hold the plank position.) Cashout: Group stretch