WOD for Friday, 1/22/16:

3 rounds:

30 weighted step-ups (115#/85#)
20 push presses (115#/85#)
10 toes to bar

WOD for Thursday, 1/21/16:

EMOM for 14 minutes:

ODD: 5 deadlifts (275#/155#)
EVEN: 10 ring dips

WOD for Wednesday, 1/20/16:

30 thrusters (95#/65#)
30 calorie row
20 thrusters
20 calorie row
10 thrusters
10 calorie row

WOD for Monday, 1/18/16:

100 double unders

25-20-15

overhead squats (95#/65#)
hand release push-ups

500m row

WOD for Friday, 1/15/16:

3 rounds:

21 deadlifts (185#/125#)
21 toes to bar

then…

40 burpee box jumps (24″/20″)

WOD for Thursday, 1/14/16:

EMOM for 16 minutes:

ODD: 3 back squats w/ 3 second pause
EVEN: 10 handstand push-ups

WOD for Wednesday, 1/13/15:

3 rounds:

750m row
30 sit-ups
25 pull-ups

2 minutes rest

WOD for Tuesday, 1/12/15:

18-15-12

front squats (155#/105#)
ring dips

WOD for Monday, 1/11/16:

AMRAP for 10 minutes:

30 double-unders
15 power snatches (75#/55#)

There will be no 6:15pm class this evening (1/8) due to our CFA party!