WODs

011718

Warm Up
3 Rounds
100 Jump Rope
Lunge/Backwards
5 Front Squats
Burgener

DeadLift 5×10
Ladders
Plyo Boxes

WOD
20 yard Sprints
on the minute
every minute for
20 minutes

WODs

011218

Warm Up
2 Rounds
400m
10 Box Jump
10 Burpees
Burgener

Mats
Ladders
Tuck Jumps 3×10

WOD
3 Rounds
400m
50 Air Squats

Warm Up
2 Rounds
400m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Front Squat 5×5
Burgener x 3

WOD – Angie/Barbara
100 of Each
Pull Ups
Push Ups
Sit Ups
Air Squats

Toes To Bar
or Knees to Elbows
3×10