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Team WOD: AMRAP: Row, Wall Balls and Kettlebell Swings

AMRAP 20 mins: Row Calories, Wall Balls and Kettlebell Swings

In teams of 2, complete as many rounds as possible in 20 mins of: 10 Row Calories 15 Wall Balls, 20/14 lbs 15 Kettlebell Swings, 1.5/1 pood Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth...Log total rounds completed and team member in notes.

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Advanced RX: Lifting: Squat Clean + Front Squat + Push Jerk

Lifting: Squat Cleans, Front Squats and Push Jerks

Squat Clean 1-1-1, using heaviest weight per set Front Squat 1-1-1, using heaviest weight per set Push Jerk 1-1-1, using heaviest weight per set

* Complex. Use mats.

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Chipper: Muscle-ups, Front Squats, Row, KB Swings, and Wall Balls

Chipper: Muscle-ups, Front Squats, Row Calories and 2 more

For time: 10 Muscle-ups 20 Front Squats, 205/145 lbs 30 Row Calories 40 Kettlebell Swings, 70/53 lbs 50 Wall Balls, 20/14 lbs

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AMRAP 6 mins: Rows and Hollow Rocks

AMRAP 6 mins: Rows and Hollow Rocks

Complete as many rounds as possible in 6 mins of: Row, 200 m 20 Hollow Rocks

* Checkout. Rest 5 minutes after WOD.

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Nothing assigned for January 06, 2018