Friday 2.7.14 WOD

1.  21-15-9
Squat Snatch (95, 65)
C2B Pullups

2.  OTM x 20
Odd:  250m Row or 200m Run
Even: Rest

Thursday 2.6.14 WOD

"Christine"
3 Rounds for time
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps (24, 20)

Tabata: Hollow Rocks

Wednesday 2.5.14 WOD

1.  Power Cleans 5 Rep Max (Touch n Go)

2.  Burner
750m Row
30 Squats
500m Row
30 Squats
250m Row
30 Squats

Tuesday 2.4.14 WOD

1.  For Time
25 Burpees
25 Power Cleans (135, 95)
25 Burpees
* Every minute on the minute (EMOM) do 7 Wall Balls (20, 14)
Start workout with burpees

2.  Tabata Row for Total Meters
8 x :20on, :10off

Monday 2.3.14 WOD

1.  Open 12.3
AMRAP 18
15 Box Jumps (24, 20)
12 Shoulder to Overhead (115, 75)
 9 Toes to Bar

2.  OTM x 10
3 Back Squats (heavy)

Friday 1.31.14 WOD

Partner WOD
3 Rounds
75 Thrusters (45, 33)
50 KBS (53, 35)
25 Burpee Box Jumps (24, 20)
 *One person works, while the other rests.

Thursday 1.30.14 WOD

1.  7 minute Ascending Ladder of
      Front Squats (115, 80)
      Box Jumps (24, 20)
*start 3, 3...6, 6...9, 9...and so on until 7 minutes is up.

2.  5 Rounds for time
     200m Run
     25 Abmat Situps