Monday: WOD: Buy In: 50 Air Squats 75-60-45-30-15 Double Unders 25-20-15-10-5 Toe to Bar Cash Out: 50 Air Squats Strength: Snatch Skill Work
Tuesday: WOD: 10 Left Arm DB Push Press 25′ Overhead Walking Lunge Left 10 Right Arm DB Push Press 25′ Overhead Walking Lunge Right 12 Min AMRAP
Wednesday: WOD: Tabata- 8 Cycles Row Tabata- 8 Cycles Wall Walks Tabata- 8 Cycles Bike 1 Min rest between ea
Thursday: WOD: 20 Push Ups 20 Box Jumps Overs (24/20) 20 Alt. DB Snatch 5R4T- 20 Min Cap then Clean Skill Work
Friday: WOD: 400 M Run; 63 Deadlifts 400 M Run; 45 Hang Power Cleans 400 M Run; 36 Thrusters 400 M Run
Saturday: WOD: 3:00 AMRAP 2 Rope Climbs; 10/8 Calorie Ski Complete as many Back Squats in remainder of time Rest 1 min continue until 75 Back Squats have been completed Round 4- increase AMRAP to 4:00 1 min rest between each cycle
