Wednesday: Strength: OddMin: 5 FRONT SQUATS Even Min: 6 HSPU WOD: ” BERTHA” 1 Thruster, 2 Lunges 2 Thruster, 4 Lunges EMOM until you can complete in that minute. Max effort x 2
Thursday: 10 min to find 1 rep max: WT Pull Up, Shoulder Press, Max Plate Jump WOD: “MoCrossFit” 10 Pullups ; 10m Sled Push; 10 KBS 20 Double unders; 10 Deadlifts 12 min AMRAP
Friday: WOD: 500 m row 3 min rest 4 rounds/average time
Saturday: WOD: 15-12-9-6-3 Bench Press, Box Jumps, MB Situps 400 M Run between sets (4 total)