WOD for Friday, 1/31/14: 5 rounds: 10 toes to bar + pull up* 400m run *alternate between doing one toes to bar, and one pull up for one repetition

WOD for Thursday, 1/30/14: AMRAP for 5 minutes: back squats at bodyweight

WOD for Wednesday, 1/29/14: AMRAP for 11 minutes: 10 burpees 20 Russian kettle bell swings (70#/53#)

WOD for Tuesday, 1/28/14: 3 rounds: AMRAP for 1 minute: deadlifts (225#/155#) rest 30 seconds AMRAP for 1 minute: sit-ups rest 30 seconds AMRAP for 1 minute: push-ups rest 30 seconds

WOD for Monday, 1/27/14: “Fran” 21-15-9 thrusters (95#/65#) pull-ups

WOD for Friday, 1/24/14: 4 rounds: 50 squats 15 handstand push-ups

WOD for Thursday, 1/23/14: Every 90 seconds, complete 3 cleans.  Increase your weight each round.

WOD for Wednesday, 1/22/14: 6 rounds: 12 kb push presses (left arm) (53#/35#) 12 kb push presses (right arm) 8 strict pull-ups 8 burpees

WOD for Tuesday, 1/21/14: row 500m 50 kettlebell swings (53#/35#) 50 box jumps w/ kettlebell (24″/20″) 50 kettlebell swings row 500m

WOD for Monday, 1/20/14: AMRAP for 10 minutes: 15 wall balls (20#/14#) 3 muscle-ups