Monday 160111

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders

Post reps completed for each exercise, and total reps completed to comments.

Tuesday 160112

Skills with Marcie

Wednesday 160113

5 rounds for time of:
Row 500 meters
25 AbMat sit-ups
25 Goodmornings

Post time to comments.

Thursday 160114

Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Post rounds completed to comments.

Friday 160115

No 6:30pm class on Fridays

BUDDY WOD
Ascend as high as possible in 20 minutes.
1-2-3-4-5-6-7...
Buddy medball situp 20/12 (back and forth = 1 rep)
Buddy face-off pushup with double high five (Pushup/rt Hi five/lt Hi five)
Simultaneous DB snatch 55/35
then
End EACH round with a Farmer's carry (Down A/Back B) 8 tiles each way, 1.5/1.0 or 55/35

Post highest completed round plus extra reps.

Saturday 160116

Open Gym 8:30-10:30am