Monday WOD: “Elizabeth”
Squat Cleans: Men’s 135# / Women’s 95#
Ring Dips
21-15-9 Reps …For Time…
Tuesday WOD: “Snatch”
*One WOD only – new years day 10am*
Snatch 1-1-1-1-1
then
150 Double Unders
every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′
Wednesday WOD
10 Power Cleans: Men’s 95# / Women’s 65#
10 Push Ups
10R4T
Thursday WOD: “C&J”
Clean and Jerk 1-1-1-1-1
7 Strict Pull Ups
7 HSPU (Girls may kip from floor, NO Ab Mat)
Friday WOD: “Hell On Wheels”
20 Bar Touch Burpees
400M Run
4R4T
Saturday WOD: “Fight Gone Bad”
Wall Balls: Men’s 20″ / Women’s 14#
Push Press: Men’s 75# / Women’s 50#
Box Jumps: Men’s 24″ / Women’s 20#
SDLHP: Men’s 75# / Women’s 50#
Row for Calories
1 min at each movement, 3 Rounds, 1 min rest between rounds.
Reps = Total Points