FRIDAY DEC 23

WARM UP

20 K2E

20 wall balls

20 situps

WOD

4 Rounds for time

25 Lunges

25 Leg lifts

25 HSPU

THURSDAY DEC 22

WARM UP

Bear crawls 25

DU 20

Leg lifts 25

WOD

"DANNY"

Amrap 20 min

30 Box jumps

20 push press

30 Pullups

WEDNESDAY DEC 21

WARM UP

30 Bench dips 

500m row

WOD

"BWR7"

5 rounds for time

50 Squats

100 jump rope

TUESDAY Dec 20

WARM UP

50 Mtn Climbers

800m run

WOD

"STAY ON TRACK"

for time

10,9,8,7,6,5,4,3,2,1 burpees

2,4,6,8,10,12,14,16,18,20 situps

MONDAY DEC 19

WARM UP

50 Leg lifts

250 Jump rope

WOD

On the minute for 30 min 

"CHELSEA"

 5 Pullups

10 Pushups

15 Squats