WOD

12 . 12 . 19

Every FRIDAY and SATURDAY in December and January is bring a friend day.

EMOM 18

minute 1 : row 15 / 12 calories

minute 2 : 2 rope clinbs

minute 3 : 9 DB thrusters 50 / 35

12 . 11 . 19

Every FRIDAY and SATURDAY in December and January is bring a friend day.

AMRAP 25

Run 250

15 snatch 75 / 55

Row 250m

15 OHS 75 / 55

WOD 12 . 10 . 19

Every FRIDAY and SATURDAY in December and January is bring a friend day.

5 sets of 1 rep – strict press on the 90 seconds. building

5 sets of 2 reps push press on the 90 seconds building

5 sets of 3 reps push jerk on the 2 minute building

B. Not for time

5 rounds

30 situps

10 m handstand walk practice

CAP 10 min.

WOD 12 . 9 . 19

Every FRIDAY and SATURDAY in December and January is bring a friend day.

” The Mundy Returns “

For time

10 – 1

Deadlift 205 / 155

Burpee Pull ups

• At the end of Rounds 10 , 5 and 1 … athletes run 250m with a heavy medball

Every Friday and Saturday in December and January is bring a friend day.

12 . 6 . 19

4 Rounds

3 Squat Cleans 135 / 85

6 Toes to bar

4 Rounds

3 squat cleans 155 / 105

6 toes to bar

4 rounds

3 squat cleans 185 / 125

6 toes to bar