Friday WOD 12/14/18


5 min on 2 min rest for 4 rounds of:


5 Power Cleans @65% of 1RM

10 Handstand Push Ups

15 Air Squats


Tuesday WOD 12/11/18

Barbell Complex:

Every 90 sec for 10 min

3 Power Cleans+3 Front Squats+3 Shoulder to Overhead

*workup to a max set

*cannot release weight during Complex


“Naughty List” (Teams of 2)

5 min row for calories/ 40 Wall Ball buy in

5 min Bike for calories/40 pull up buy in

5 min Sit Ups for reps/40 knee Raises buy in

5 min Hang Cleans for reps 95/65

40 Deadlifts buy in 95/65

*1 working at a time and buy in must be completed first

*buy in reps do not count toward total score