FRIDAY DEC 9

WARM UP

50 KB swing

50 Ring rows

WOD

 5 rounds

"200/60"

200 jr

60 situps

THURSDAY DEC 8

WARM UP

50 Pushups

100 Leg Lifts

WOD

"JOHNSON"

Amrap 20 min

9 deadlift

8 muscle ups

9 squat cleans

WEDNESDAY DEC 7

WARM UP

Row 500m

100 squats

WOD

"BWR6"

5 rounds for time

100 Jump Rope

400 m Run

10 Burpees

10 Pull Ups

10 Knees 2 Elbows

MONDAY DEC 5

WARM UP

100 situps

100 Mtn climbers

WOD

"CINDY"

AMRAP 20 MIN

 5 pull ups

10 push ups

15 squats