12-14-18

Front squat
5x3 at 60%

165 easy

Every 4 min for 5 rounds
12 cal bike
9 bar facing burpees
6 powersnatch 115

R1: 1:19
R2: 1:29
R3: 1:40
R4: 1:49
R5: 1:45

All ub

12-13-18

"Crash Course" 
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups 
15 Pull-ups 
9 Sandbag Cleans (100/70)

R: 3

All ub. Last set ghd was tough. Last bike was slow.

12-11-18

STRENGTH:

PUSH PRESS
5 X 3 @ 60%

135

WOD:

15 MIN AMRAP:
60 DU
30 WALLBALLS (20/14)
10 HANG POWER CLEAN (155/105)

R: 4+30