3.21.19

Wod
15 Min AMRAP
10 Goblet Squats 53/35
20/16 Calorie Bike
30 Floor Wipers 135/95 (1 rep for every time your feet touch the plate)

Post Wod
ROLL OUT!

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3.20.19

Sprint Wod
800 Meter Run
2 min rest
400 Meter Run
1 min rest
200 Meter Run
*score your total time*

Wod
21-15-9
KBS 70/53
OHS 75/50
*sometime during the wod do 4 Rope Climbs, they do not have to be consecutive*

3.19.19

Strength
3X
Seated Kettle Bell Strict Press (1 arm at a time, 8 reps each)
20 Wall Balls (heavier ball than normal)

Wod
3 min AMRAP
Burpee Box Jump 24/20
1 min rest
then
3X
3 min on 1 min rest
25 Pull-ups
Row for calories with the remaining time
*score your total calories + your burpee box jumps*