Day

December 6, 2016

Warm Up: 7 Squats-> Bar Traverse 7 Sit Ups-> Spidey Stretch 7 Shoulder Taps-> Broad Jump 7 Knees to Elbows-> Lunge Walk Skill: KB Swing...

Warm Up: Row 500m Mixed Tabata: Lunge Steps Toes to Bar Burpees Tuck Jumps Skill: Gear Check Workout: For Time: 30 Snatch 30 Double Unders...

Warm Up: 7 Squats-> Bar Traverse 7 Sit Ups-> Spidey Stretch 7 Shoulder Taps-> Broad Jump 7 Knees to Elbows-> Lunge Walk Skill: Toes to...

Warm Up: 3 Rounds: 10 Sit Ups 10 Squats 10 Tuck Jumps 10 Light DB Shrugs Skill: Power Cleans Workout: 3 Rounds: 10 Double Unders...

Warm Up: 3 Rounds: 10 Sit Ups 10 Squats 10 Tuck Jumps 10 Bandy Shrugs Skill: Power Cleans Workout: 3 Rounds: 15 Double Unders 10...

Warm up: Steve says Skill work: Headers! WOD: AMRAP in a given amount of time of 7 Squats 7 Handstand Kick ups 7 Push press...

Skill work: Headers! Warm up: Roll the Dice: Pick a movement and do as many reps as dots are showing. WOD: AMRAP in a given...