Max efforts are FUN

800 m Run or 750m Row
Max Reps Push Press 115/75
KB Bent Over Row....rep count for each arm is # of push press

3 Rounds...for time and total # of Push Press

Tuesday

180WOD
20/25 Calories on row
25 Slams
25 Jumping lunges
25 v ups
25 KB
roughly 2-3 min rest
3 rds

friday

180WOD

20 sit ups to begin each round

10-1 ladder

Wallball

KB

Box

Pull up

Wed

180WOD

in teams of 2 alternate between

6 snatch

12 SDHP

6 burpees

15 min AMRAP

Monday - Say Hi to Curtis

180WOD
21-15-9
Row for calories
KB Swings
12-9-6
Pullup
DB snatch(each arm)
9-6-3
Curtis P's
HSPU

Multiplying AMRAP

Happy Birthday Sandy!!!

2-4-6-8-10....etc..PULL UPS
20 Sit UPS
2-4-6-8-10...etc...KB SWINGS
20 DUBS or 60 singles

So, Pull ups and KB increase by 2 reps each round.....20 min AMRAP

Something NEW!! Wall climbs!

7 "heavy" Deadlift 255/185
800m Run or 750m Row
3 Wall climbs
-(alternate movement 9 walk out push ups)

3 Rounds for time