WOD for Monday, 2/17/14:

AMRAP for 16 minutes:

20 wall balls (20#/14#)
200m run
2 rope climbs

WOD for Friday, 2/14/14:

“Death by” kettlebell swings (53#/35#)

then…*

30 burpees
800m run

*as soon as you finish your last minute of “death by,” start the second half of the workout.

WOD for Thursday, 2/13/14:

10 rounds:

Every 2 minutes, perform one round of “Cindy” and 3 deadlifts at 80% of your 1RM.

WOD for Tuesday, 2/11/14:

3 rounds:

10 burpee box jump overs (30″/24″)
20 hang power cleans (135#/95#)
30 ring dips

ALL CLASSES ON TUESDAY, FEBRUARY 11th ARE CANCELLED DUE TO ICY ROAD CONITIONS

WOD for Monday, 2/10/14:

AMRAP for 4 minutes:
21 squat clean thrusters (75#/55#)
9 chest to bar pull-ups
rest 1 minute

AMRAP for 4 minutes:
15 squat clean thrusters
15 chest to bar pull-ups
rest 1 minute

AMRAP for 4 minutes:
9 squat clean thrusters
21 chest to bar pull-ups