3 rounds

5   pull ups
10 ring dips
20 push ups
40 cal row
80 air squats 

7 rounds

5 ring rows
5 lunges (5 each leg)
5 KB Snatch (5 each arm)

27-15-9 (Happy Birthday Megan!!)

Thrusters 95/65
Bar facing burpees

6:15am;
Deck of Death...

9:15am: Partner WOD:

23-17-11

Ball Slams
Power Cleans
Ring Dips

30 Clean and Jerks

aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing

4 x

20 Dumbell Lunges
10 Floor Press

20  Floor Wipers 

Yay its Monday!

4 ROUNDS

35 Wallballs (unbroken with 5 burpee motivation)
12 T2B

Badlands Christmas Party

Fun Friday...

5 X

7 OVHS
7 T2B
7 HSPU
7 T2B

4 rounds

10 lunge clean thrusters
20 sit ups

40 HPC 135/95

everytime you put the bar down:
10 burpees
2 180 pull ups

22-16-10

Weighted Step up -  Step back Lunge
Push Press
T2B

They shall grow not old, as we that are left grow old:
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

11 min AMRAP:

11 squat cleans
11 push press
11 burpees
11 box jumps
11 calorie row
11 thrusters
11 pull ups
11 HSPU
11 dips
11 OVHS
11 sit ups

then  run 1k


or

18 min AMRAP


11 deadlifts
11 burpees
11 pull ups
11 cal row

30 Medicine Ball Thrusters then

7 rounds

3 pull ups
4 hspu
7 air squats

then:

30 Medicine Ball Thrusters

4 rounds

10 Single arm thrusters
10 Pistols
10 Ring Push ups

20 Squat Cleans

then 3 rounds

15 box jumps
30 sit ups

20 squat cleans

7 rounds

7 thrusters
7 T2B
28 Double Unders

3 rounds

10 burpee Lunge
10 push press
10 SA Dumbell Ground to OVH

500m row
50 AS
10 sit ups

400m row
40 AS
10 sit ups

300m row
30 AS
10 sit ups

200m row
20 AS
10 sit ups

100m row
10 AS
10 sit ups

5 rounds

20 wallballs
15 box jumps
10 t2b