Daily updates

WOD "Badminton"

RX/FITNESS:
On the 6:00 x 4 Rounds 
500/400 Meter Row 
40 AbMat Sit-Ups 
300 Meter Run 

SWEAT:
On the 6:00 x  Rounds 
400/300 Meter Row 
25 AbMat Sit-Ups 
300 Meter Run

WOD" Deep Clean"
AMRAP 15

RX:
15 Power Cleans (95/65)
30 Double Unders 
15 Box Jumps 
30 Double Unders

FITNESS:
15 Power Cleans (85/55)
30 Sec Practice 
15 Box Jumps 
30 Sec Practice 

SWEAT:
15 Power Cleans (65/35)
45 Single Unders 
15 Box Jumps 
45 Single Unders 

WOD: "Radar" 
RX:
For Time:
400 Meter Run 

9-12-15
Deadlifts (205/145)
Lateral Barbell Burpees 

800 Meter Run 

15-12-9
Deadlifts (205/145)
Lateral Barbell Burpees 

400 Meter Run 

FITNESS
For Time:
400 Meter Run 

9-12-15
Deadlifts (185/125)
Lateral Barbell Burpees 

800 Meter Run 

15-12-9:
Deadlifts (95/65)
Lateral Barbell Burpees 

400 Meter Run

SWEAT
For Time:
200 Meter Run
9-12-15
Deadlifts (95/65)
Burpees 

600 Meter Run

15-12-9:
Deadlifts (95/65)
Burpees

200 Meter Run 

WOD: "Workaholic" (20 min cap)

RX
3 Rounds:
21/15 Calorie Row 
15 Strict Press 95/65

Directly Into...

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

FITNESS
3 Rounds:
21/15 Calorie Row
15 Strict Press (85/55)

Directly Into...

3 Rounds:
21 Kettlebell Swings (35/25)
15 Thrusters (85/55)

SWEAT
3 Rounds:
26/10 Calorie Row 
15 Strict Press (empty bar)

Directly Into...

3 Rounds:
21 Kettlebell Swings (25/18)
15 Thrusters (empty bar)