FRIDAY DEC 16

WARM UP

100 Pushups

100 Situps

WOD

"CHRISTINE"

3 Rounds for time

Row 500m

12 deadlift (bw)

21 box jumps

THURSDAY DEC 15

WARM UP

30 V-ups

30 HSPU

Run 400m

WOD

"Cottage Cheese and Flying Squirrels -revised" 

4 rounds for time 

25 Pull ups

50 Squats

WEDNESDAY Dec 14

WARM UP

Row 500m

25 Ring rows

WOD

"BW9" for time

50 Burpees

75 Flutter kicks

100 Pushups

150 Situps

TUESDAY Dec 13

WARM UP

5 min DU

100 Flutterkicks

WOD

"FRAN"

21-15-9

Thrusters

Pullups

MONDAY DEC 12

WARM UP

50 Pushups

25 Wallballs

WOD

4 Rounds for time

25 lunges

25 leg lifts

25 KB swings

25 bench dips