FRIDAY 12/4/20

WOD 1200 M RUN 100 AIR SQUATS 800 M RUN 50 DOUBLE UNDERS 400 M RUN 25 TOES 2 BAR

THURSDAY 12-3-20

SWOD – BACK SQUAT 3 X 5 – (DO AS MANY AS POSSIBLE ON LAST SET) WOD 3 ROUNDS 400 M RUN 25 SIT UPS 10 OH SQUATS 75/55

WEDNESDAY 12-2-20

SWOD – PUSH PRESS 3 X 5 – (DO AS MANY AS POSSIBLE ON LAST SET) WOD 8 ROUNDS 8 HR PUSH UPS 20 DOUBLE UNDERS

TUESDAY 12-1-20

SWOD – DEADLIFT 3 X 5 – (DO AS MANY AS POSSIBLE ON LAST SET) WOD 30-20-10 PULL UPS POWER CLEANS 95/65

MONDAY 11-30-20

SWOD – BENCH PRESS 3 X 5 – (DO AS MANY AS POSSIBLE ON LAST SET) WOD 3 ROUNDS 15 BOX JUMPS 24/20 15 KBS 55/35 15 WALLBALLS 20/14 15 BURPEES

FRIDAY 11-27-20

9 AM CLASS ONLY

THURSDAY 11/26/20

HAPPY THANKSGIVING!! 9 AM 5 K RUN

WEDNESDAY 11-25-20

SWOD – DEADLIFT – 3 X 10 WOD 3 ROUNDS 400 M RUN 16 STEP UPS W/PLATE 45/25 8 PULL UPS

TUESDAY 11-24-20

SWOD – PUSH PRESS – 3 X 10 WOD 21-15-9 KBS 55/35 PUSH UPS SIT UPS 200 M RUN AFTER EACH ROUND

MONDAY 11-23-20

SWOD – BACK SQUAT – 3 X 10 WOD 15 MIN AMRAP 8 TOES 2 BAR 20 DOUBLE UNDERS 8 POWER CLEANS 95/65