Sunday 12/22/13 WOD

Rest

***Mushin Closed from 12/22/13 till 1/2/14***

Saturday 12/21/13 WOD

Med Ball Clean
Rest
Wall Ball
Rest
Heavy Rope
Rest

30 seconds on / 5 seconds off

4X

Friday 12/20/13 WOD

KB Swing 32kg
Rest
Push Press 95lb
Rest
Front Squat 95lb
Rest
KB High Pull 32kg
Rest

30 seconds on / 5 seconds off
4X

Thursday 12/19/13 WOD

5 Skills

**5:30 metabolic conditioning

Wednesday 12/18/13 WOD

Rowing

30 seconds on / 90 seconds

6X

Tuesday 12/17/13 WOD

Tabata Squats
Rest 4 minutes
Tabata Push Ups

Tabatas are 8-20 second sprints with 10 seconds of rest in between

Monday 12/16/13 WOD

Box Jump Burpee

1 minute on / 1 minute off

6X

Sunday 12/15/13 WOD

Thruster 95lb/65lb

30 seconds on / 90 seconds off
6X

Saturday 12/14/13 WOD

Burpee
Rest
Overhead Walking Lunge
Rest
Heavy Rope
Rest
Air Squat
Rest

30 seconds on / 5 seconds off each station

Friday 12/13/13 WOD

Rowing

500 meters/Rest 1 minute

3X

15 Minute Time Cap

Thursday 12/12/13 WOD

5 skills

**5:30pm Metabolic Conditioning

Wednesday 12/11/13 WOD

KB Swing
KB Clean and Press Right
KB Clean and Press Left
KB Front Squat Right
KB Front Squat Left
Rest
Rest

30 seconds on / 5 seconds off each station
4X

Tuesday 12/10/13 WOD

5 Skills

**Metabolic Conditioning at 6:30pm

Monday 12/9/13 WOD

Air Squat
Box Jump
Heavy Rope
Rest
Push Up
Pull Up
Heavy Rope
Rest

30 seconds each station
4X