Daily updates

"BOAT SHOES"

For Time:
1500/1200m Row
1200m Run
Rest 3 Minutes
1000/800m Row
800m Run
Rest 3 Minutes
500/400m Row
400m Run

Score = Total time to complete the workout with rest.

Fitness – Decrease Distance by 100
Sweat – Any other modifications

"BANGERS AND MASH"

For Time
7 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30"/24")

Then…
40/30 Calorie Schwinn Bike

5 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30"/24")

Then…
40/30 Calorie Schwinn Bike

3 Rounds:
3 Push Press (115/85)
3 Front Squat (Same)
3 Box Jumps (30"/24")

Score = Total time to complete the workout.

Fitness – Barbell Weight (95/65) / Box Jump height (24”/20”)
Sweat – Any other modifications

"MASTER OF NONE"

On a 20:00 clock:
For Time:
60/45 Calorie Row
45 Pull-Ups
30 Deadlifts (225/155)
15 Lateral Jumps Over Barbell Burpees

In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift

Fitness – Barbell Weight (185/115) / Regular Burpees
Sweat – Any other modifications

At Home WOD:

"CHICAGO"

10 Rounds For Time
25 Double Unders
6 Seated Double Dumbbell Strict Press (50/35)
4 Dumbbell Facing Burpees

Score = Total time required to complete the workout.

EQUIPMENT-FREE

10 Rounds for Time:
25 Line Hops
6 Strict Handstand Push-Ups
4 Burpees Over an Object