RMSDF

Warm up 

1 min jump rope or jumping jacks

1 min front bridge

3 rds

WOD

7 rds for time of :

7 Burpees

21 Flutter Kicks

7 Broad Jumps

A slow walk around the gym. or something evil

MAX REPS of KB SWINGS in 10 minutes  weight times reps = score

MAX REPS of TURKISH GET-UPS  in 10 minutes weight times reps = score

add both scores to get over all score.

Will sets his sights high and heavy!

Tuesday 12.9 Make up Monday's workout you missed from the snow night

or 

50, 40,30, 20 & 10 of:

 double unders

 sit ups

warm up with : 2 rds of

12 pull ups

12 push ups

12 knees to elbows

12 squats

Finish with as many rds as you can of (20 minutes max):

12 KB swings 53/35

22  v -situps

12 floor presses

Stations for time: 10 second rest between each 90 seconds, 75, 60, 45, 30, 15

mt. climbers

front bridge

dead lifts

jump rope or jumping jacks

 5 rounds for time

  15 KB Swings 53/35pds

   5 jump squats

  5 jump lunges (each side)

  15 reverse crunches

  5 KB windmills (each side)

10 Rounds for time:

12 Handstands ( due a handstand push up if you're able)

12 ring dips or regular bar dips

Front Squats max weight 5x5

Sit ups 5x50

Burpees 5 x 25

Tabata:  8 intervals each of 20 seconds work 10 seconds rest no rest between exercises

sit ups

shoulder press

renagade rows

swings