Triple, Double, Single HELEN

1200m RUN (yes, in January!!)
63 KB Swings
36 Pull ups

800m Run
42 KB Swings
24 Pull ups

400m Run
21 KB swings
12 Pull ups

4 Minutes of Glory

10 Deadlift
9 Back Squat
8 Power Cleans
7 Push Press
6 SDHP
5 Hang Cleans
4 Front Squats
3 Thrusters
2 Snatch
1 OHS

4 min to complete 55 reps...rest 4 min...repeat 4 times going up in weight each set if possible until you can't complete in 4 minutes!

Best of Luck Brent Batalis on your Hip Surgery and Speedy Recovery!!

Saturday

180WOD team of three Row 250 20 reps med ball clean, pullup or kb 16 min AMRAP Then Tabata: Situps KB Row Situps Box -- Post From My iPad

Friday

180WOD
9 OHS/FS
6 Snatch or 9 Power Clean
9 Toes to Bar
18 min AMRAP with a partner - alternate movements.

Tuesday

180WOD 50 double unders 10-6 ladder Dead lift 135/155/225 Box Kb 50 double unders 5-1 ladder Dead lift Box Kb 50 double unders -- Post From My iPad

Just ask tony...Front Squat & Push press

180WOD 4x3 thruster Then 7 min blast Thruster 53/65/95 Pullup Wallball Burpee 1min all out...1 min rest at each movement. Post total number of reps -- Post From My iPad

Friday

180WOD 3 clean 155/115 6 box 9 pullups 8 rounds -- Post From My iPad