WOD for Friday, 10/30/15: 1200m row 60 box jump overs (24″/20″) 50 hang power cleans (115#/75#) 40 handstand push-ups

WOD for Thursday, 10/29/15: EMOM for 16 minutes: ODD: 5 back squats EVEN: 20 sit-ups

WOD for Wednesday, 10/28/15: 4 rounds: 20 kettlebell swings (70#/53#) 400m run

WOD for Tuesday, 10/27/15: AMRAP for 12 minutes: 5 thrusters (155#/105#) 10 C2B pull-ups 15 ring dips

WOD for Monday, 10/26/15: “The Ghost” 6 rounds: 1:00 ME row for calories 1:00 ME burpees 1:00 ME double unders 1:00 rest

WOD for Friday, 10/23/15: 30-20-10 back squat (135#/95#) handstand push-ups

WOD for Thursday, 10/22/15: EMOM for 14: ODD: 10 kettle bell step-ups (53#/35#) EVEN: 5 power cleans (165#/115#)

WOD for Wednesday, 10/21/15: AMRAP for 14 minutes: muscle-ups* *when you drop from the rings, run 400m

WOD for Tuesday, 10/20/15: 20 thrusters (115#/75#) 20 sumo deadlift high pulls 20 jerks 20 overhead squats 20 front squats

WOD for Monday, 10/19/15: AMRAP for 10 minutes: 10 toes to bar 10 burpees