Wednesday, 7-12-17

3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.

Partner WOD For time: Filthy 100 40 min CAP 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood Walking Lunge, 100 steps 100 Knees to elbows 100 Push press, 45 pounds 100 Back extensions 100 Wall ball shots, 20 pound ball 100 Burpees 100 Double unders

Today 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. “12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX…

With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!

Max SDHP 95/65 in 1 minute Max S2O 95/65 in 1 minute Max Medicine Ball Clean 20/14 in 1 minute Max SDHP in 2 minutes Max S2O in 2 minutes Max Med Ball Clean in 2 minutes Max SDHP in 3 minutes Max S2O in 3 minutes Max Med Ball Clean in 3 minutes  

Todays Classes are 8 and 9AM!!   17:76 min AMRAP (18min and 16 sec) Happy 241st  Birthday America!!!   200m Run Forward 41 DB Snatches 41 Weighted Sit Ups 200m Run Backwards 41 DB Thrusters 41 DB American Twists   Make America Fit again