1.3.2018

Skill WOD 2 Rounds 1 Minute Cal Row 30 Sec Transition 1 Minute Cal Bike 30 Sec Transition 1 Minute Hand Release Pushups 30 Second Transition WOD 3 Rounds for time 21 Wall Balls 20/14 11 Plate Clearing Burpees 21 American KB Swings 53/35 STILL NO WEDNESDAY METCON UNTIL THE BOOT CAMP BEGINS JANUARY 15th

1.2.2018

WOD OPEN WOD 11.1 10 Minute AMRAP 30 Double Unders 15 Snatches 75/55 Rest 3 Minutes Then: AMRAP 5 Rounds (10 Minutes) 1 Minute on 1 minute off Max Rep Squat Cleans @ 75% of Clean max SPARTAN 25 Minutes Max effort Strict Pullups *Every minute on the minute complete 5 Burpees