Monday, January 15 – Friday 19, 2018

Warm up–run 4 minutes–12-7-5 of pvc thrusters,  push ups,  hollow rocks

WOD Complete 21-15-9 reps of the following 3 exercises for time

Wall Balls

Med Ball Slams

Weighted Sit Ups



Run minutes,  2 rounds 10 each of Russian kbs, goblet squats,  scissors

5 Rounds for Time EMOM 2 Burpees

45 KB Swings
20 Butterfly Sit Ups


Wednesday  run 800m , x2 of 12 each push ups,  step ups, speed skaters


12min AMRAP

20 Box Jumps

20 DU

20 Push Press



Run 3 minutes,  x2 lengths lunges, 14 each step ups, paralette dips, kbs

WOD Complete 4 Rounds for Time

30 Air Squat
20 Box Jumps
Muscle Ups


Friday run 3 minutes, x2 of 200 m farmer carry with kb, 14 lunges, 20 mtn climbers, 12 hollow rocks

5 Rounds for Time EMOM 2 Burpees

25 KB Swings
15 Box Jumps
10 Donkey Kicks




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