Saturday 9/30/17

TEAM WOD
50 Thrusters
50 Pull ups
50 S2OH
200 DU's
50 Snatch
50 Thrusters

Friday 9/29/17

Warm up
400m Run with medball (partner)
20 partner medball sit ups
20 partner push ups
20 partner wallballs

WOD
"Tabata Me Crazy"
*HSPU
*Supermans
*Sit ups
*Mountain climbers

Thursday 9/28/17

Warm up
CrossFit Poker

WOD
7 min AMRAP
5 Box Jumps (30/24)
3 Cleans (225/155)

Cash Out
1000m Row 

Wednesday 9/27/17

Warm up
Row/Run 300m
then 2 Rounds
10 KB Thrusters
10 Thoracic high fives
10 sots presses w/PVC
20 line hops

WOD
30 min AMRAP
0-15:00 
5 Snatches (115/85)
11 Wallballs (20/14)
14 push ups

15:00-30:00
5 Muscle ups
12 Burpees
20 DU's (40 singles)

Tuesday 9/26/17

Warm up
200m Run
then 5 min AMRAP
10 KBS
6 spiderman lunges
1 bear crawl
5 PVC pass thru
10 lunges
5 jump squats

WOD
5-5-5-5-5
OHS

Stamina
1000m Run

Monday 9/25/17

WOD
5 Rounds for Time
500m Row
15 Floor Press (135/95)

Stamina
Spend 6 mins doing any of the following movements
1 min on/1 min off
Plank hold
Side planks
Russian twisters
Hollow rocks
L sit hold

Saturday 9/22/2017

TEAM WOD

20 min AMRAP with a Partner
2000m Row*
150 wallballs*
Max T2B

*One partner must be holding a handstand throughout the row and wallball part