WOD

WOD for 102420 Workout Of The Day Metcon (Time) For Time 50-40-30-20-10 Cal Row Air Squat Sit-Up

WOD for 102320 Workout Of The Day Metcon (Time) For Time 15-12-9 Power Cleans @ 75% of 1RM 500m Ski after each round

WOD for 102220 Warm-up Pendlay Row (3 x 12) Workout Of The Day Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 12:00 Cap

WOD for 102120 Workout Of The Day Metcon (Time) For Time 7 Rounds 7 DB Snatch @ 55/35 7 Burpees rest 3:00 Row 60/45 Calories For Time rest 3:00 7 Rounds 7 Toes To Bar 7 Dips

WOD for102020 Workout Of The Day Metcon (Time) For Time 400/280 Calorie Assault Bike 45:00 Cap

WOD for 101920 Workout Of The Day Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

WOD for 101720 Workout Of The Day Metcon (Time) 2 Rounds For Time 25 Chest To Bar Pull-Ups 50 Sit-Ups 75 Wallball Shots @ 20/14#

WOD for 101620 Workout Of The Day Metcon (AMRAP – Reps) 4 Rounds In 2:00 Complete 75 Double Unders 7 Deadlifts @ 245/165 w/remaining time do Max Dips

WOD of 101520 Workout Of The Day Metcon (Time) 4 RFT 50 Air Squats 400m Run

WOD of 101420 Workout Of The Day Metcon (Weight) Every :30 for 15:00 do 1 Clean & Jerk @ 85% of 1RM