WOD 1-22-15

Partner WOD
3 rounds

4 bear complexes--wall sit hold
6 sprints--hollow an hold
8 Walking lunges--plank hold
10 OH squats--superman hold


WOD 1-21-16

Mobility WOD


20 min AMRAP
6 banana splits
8 push press
10 pull ups

WOD 1-20-16

STRENGTH
DL
5X3
92.5%

WOD
Tabata
Burpees
Singles

1 mile run

Tabata
Burpees
Singles

WOD 1-19-16

Mobility WOD
Super man/ bug
Spider-Man climb
Plank

5 rounds (High skill completion)
20 DU
15 SFLHP
10 Ring dips

WOD 1-18-16


Complete 3 rounds each for time: 
Record time for each round- rest 4 minutes before beginning the next round:

21-15-9
Push-ups
Sit ups
Front squats
Rest 4 minutes