Med Ball Cleans, push ups, sit ups

AMRAP 15 minutes:

8 Medicine Ball Cleans
10 Push Ups
12 Sit Ups

Jump, Climb, Run

5 rounds for time:

40 Jump Rope +
30  Mountain Climbers (30 each leg) +
100 M Run

TABATA Tuesday!

Tabata = 20 sec work + 10 second rest, repeat 8 times

Tabata the following:

1. Ring Rows
2. Push Press (85/45)
3. Squats

HSP + SDHP

 For time:

10 HSP
35 SDHP (45lb)
10 HSP
25 SDHP
10 HSP
15 SDHP

HSP = Hand stand push up (or appropriately scaled substitute)
SDHP = Sumo Deadlift High Pull

Friday FRAN!

Perfect ending to a great week at AOD CrossFit!

FRAN:
12-15-9
(95lb)Thrusters + Pull-Ups

*Scale the thrusters as much as you need to, but they are supposed to be heavy, AND THEY ARE SUPPOSED TO SUCK.

OHS + Jumping Jacks

4 rounds for time:
10 95lb* Overhead Squats + 100 Jumping Jacks**

*Scale the weight as needed to ensure proper form
**Jumping Jacks were subbed for a 200m run because of the dangerous temperatures. If you can run 200m indoors, DO IT.

Body-Weight Wednesday

AMRAP (20 minutes)

5 Push Ups +
10 Ring Rows +
15 Sit-ups