Monday:
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WOD: “Nancy”
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400M Run
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15 OHS(95/65)
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5R4T
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Tuesday:
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WOD:
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10 Thrusters (95/65)
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10 Hang Cleans (95/65)
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10 Box Jumps (24/20)
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5R4T
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Wednesday:
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WOD:
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EMOM: Deadlift/Push Up
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Then
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Max Effort 1k Row and 1 mile Run
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Thursday:
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WOD: Row Row Row your Boat
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1 min Row (270/235)- 1 min Burpees
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1 min Row (270/235) – 1 min Clean and Jerks (95/65)
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1 min Row (270/235) – 1 min Power Snatches (95/65)
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2 Rounds Record Reps of only those that follow completed Row.
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Friday:
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WOD:
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8 Pull ups; 8 HSPU
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16 Lunges; 1 Rope Climb
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20 Min AMRAP
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Saturday:
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WOD: “Charlie Horse”
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7 Power Cleans (135/95)
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14 Pushups
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13 Box Jumps (24″/20″)
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6R4T
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