Monday 160208

3 rounds for time of:

250-meter row
21 Supermen (slow and careful)
21 AbMat sit-ups
400-meter run

Post time to comments.


Tuesday 160209

Marcie sets the stages for fitness!!  All are welcome.   


Wednesday 160210 

Rope climbs Wednesday.  MUST have shin protection.  


Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run (alt=250m row)

If you've got a 20-lb. vest or body armor, wear it.

Post rounds completed to comments.

Thursday 160211

4 rounds for time of:
115-lb. overhead squats, 20 reps
30-inch box jumps, 20 reps

Post time to comments.

Friday 160212

Valentines Buddy WOD
Buddy A works ODD minutes, Buddy B works EVEN minutes for a total of 15 each.
Alternate every minute between work and rest accomplishing AMRAP of:
8x Jingle Jangle
8x Russian KBS 2.0/1.5
8x HR Pushups
8x Airsquats
Start where buddy left off.
Score total reps
Timer #4