Monday - 12/04/17

WOD: Complete as many rounds as possible in 20 mins of:
200 Meter Run
20 AbMat Sit-ups
20 Air Squats

Tuesday - 12/05/17

Superset: Deadlifts and Shoulder Press
Deadlift 7-5-3-5-7, using heaviest weight per set
Dumbbell Shoulder Press 5x10, using same weight per set

WOD:  "Death By" - Double Unders : 10 reps + 10 reps / 1 min
With a continously running clock perform:
10 Double Unders in the first 1 min
20 Double Unders in the second 1 min
30 Double Unders in the third 1 min
40 Double Unders in the fourth 1 min
50 Double Unders in the fifth 1 min
... Continuing this for as long as you are able

Wednesday - 12/06/17

WOD: For time:
50 Burpee Pull Ups
5 min Rest
50 Burpee Box Jumps
5 min Rest
50 Burpees

Thursday - 12/07/17

WOD: For time:
Row Calories, 50/40 lbs
100 Weighted Alt Walking Lunge With Oh Plates, 45/25 lbs

Friday - 12/08/17 

WOD For time:
30 Squat Cleans, 135/95 lbs
Bike, 1 min
30 Thrusters, 135/95 lbs
Bike, 1 min
30 Squat Snatches, 135/95 lbs

Saturday - 12/09/17

WOD: 3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Sunday - 12/10/17

11AM-1PM Open Gym