Luke

10 Rds Rowing Sprints

Laredo

21, 18, 15....95# PC/SU/Bex

Minutes of CTB and OHS 1/2bodyweight

Modified Karen

Did this last Sunday 12.14 with the only wallball we have, which is 15 pounds. So I did 175 rather than 150. TT 9:34

1 mile for time

Last night I took this one. My goal was to tie together 4 1:30 400. I came close, time was 6:20.

Kelly

EMOM ring push-ups and front squats

Minutes of Ring Dips and Hang Power Cleans

"Spehar"

3rds row 50 cal/150 DU/50 lunge steps

AMRAMP: 200m Hill Run and 15 Burpee

This turned in to a neighborhood outing. Jane and I were joined by three of our neighbors for the party.

We have a fairly significant hill at the end of our street so we did a 200m sprint up and back down to 15 burpees, AMRAP in 20 minutes.

I am a bit of a weirdo as I really enjoyed this WOD.

I finished 8 rounds + run and 10 burpees–5 burpees short of 9 rounds.

One of my neighbors sent a text later in the day proclaiming that his ass had officially been kicked.

AMRAP 12 Min 135# Squat Cleans and Push Jerks

Rowing and dumbbell squat snatches

20 minutes pull-ups squats DUs

Split Jerk 5-5-5-5-5

Chipper with some rowing!

Weighted Pullups 5-5-5-5-5-5-5-5-5-5

75 1.5P KBS/Run 1 mile/75 1.5P KBS