Monday, 1/19 WOD

"Free at last! Free at last! Thank God almighty, we are free at last!" - Martin Luther King, Jr.

Today's workout warms up with a 300 m run. Then, complete the following rounds for time:

Reps each round: 3, 6, 9, 12, 15, 18, 21, 18, 15, 12, 9, 6, 3

Reverse wall balls
Weighted box steps
Push-ups
Sit-ups

Post your weights and times to the comments.

Thursday, 1/8 WOD

800 m run warm-up, then timed rounds of:

15, 12, 9

Wall balls
Box jumps
Sumo squat high pulls
Burpees
Thrusters

Post your times to comments. Good luck!