WOD Wednesday January 16th:

Metcon (AMRAP – Reps)
row bowling
your score is the number of box jumps you’ll have to do

Paused Front Squat (hold for 2 seconds at the bottom (building))

Power Clean (building)

WOD Tuesday January 15th:

Metcon (AMRAP – Rounds and Reps)
13 minute Amrap
15 push up
12 toes to bar
9 over head squat 115/75

WOD Monday January 14th:

Metcon (3 Rounds for reps)
3 Rounds for max reps
1 min-Single DB snatch 50/35
1 min rest
1 min-Single DB box step over 24/20
1 min rest
1 min-Cal Bike
1 min rest

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