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WOD:

3 rounds of:

  • 1 min of HSPU
  • 1 min of T2B
  • 1 min of Rope Climb
  • 1 min of Box Jump (20″/18″)
  • 1 min break

1 point for each rep.  Except one rope climb is worth four points.

 

Skill:

  • Squat Cleans
  • Kipping Pull-ups

WOD:

Complete three rounds for time of:

  • 20 Squat cleans (95#/65#)
  • 20 Pull-ups
  • Row 750 meters

 

WOD:

  • 15 DB Thrusters (45#/25#)
  • 20 GHD Sit ups
  • 25 DUs

3 Rounds for time

 

REST!

 

WOD:

5K Run
50 GHD sit-ups

 

 

 

WOD:

OH Squats 3-3-3-3

Rest

“Nancy Lite”

  • 400m Run
  • 15 OH Squats (95#/65#)

3 Rounds for time


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Today’s WOD

  • Thursday, 1/18/18

    WOD Pause Overhead Squat – 5×5 (Same weight for all 5 sets) ¬† 15 Minute AMRAP: 10 Burpees 15 Ring Rows 20 Lunges (Total – 10 each leg)
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