CHRISTMAS/Holiday party will be January 14th. Food, drink, fun and games - stay tuned for more details!
Partner WOD
4 Rounds of:
30 Power Snatches (65/95)
36 push ups
30 Bent over Rows (65/95)
36 Lateral Bar Hops
Abvent
3 rounds
1 min Bicycles
1 min Russian Twists (no ;lbs.)
1 min sit ups w/ a plate (15/35)
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus