FUNday

"...let's not make today most days."
                   Dallas Police Chief  David Brown 

Complete the following Double KB Complex 4 Times:
  5 Snatches
  5 Cleans
  5 Russian Swings
  5 S2OH
  5 1arm S2OH (each arm)

*rest as needed between efforts, KB weight TBD

Click here to watch Complex Video

Thursday

21-15-9 reps for TIME of:

  Back Squats (155/105)

  Chin-UPs

     REST 5 minutes...

21-15-9 reps for TIME of:

  Bench Press (135/65)

  Ring Dips

Wednesday

AMRAP in 20min of:
  Tower RUN
  10 Toes-2-Bar
  20 Box Jumps
  30m OH Lunges (45/25)

Tuesday

Deadlift 5-5-3-3-3-1-1-1-1 reps

Monday

OPEN WOD 18.5... Part II

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

VARIATIONS

Rx’d: (Ages 16-54) Men use 100 lb. Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb., perform jumping chin-over-bar pull-ups

Women use 45 lb., perform jumping chin-over-bar pull-ups

Masters 55+:

Men use 65 lb., perform chin-over-bar pull-ups Women use 45 lb., perform chin-over-bar pull-ups

The 7 Habits: Be Proactive, Not Reactive