Monday: WOD: 10 Min- 5 sets of 2 Pause Front Squats (70%)- 2 sec pause at bottom rest 2 min then: 21-18-15-12-9-6 Hang Power Cleans Calorie Ski (ladies- 16-14-12-10-8-6) for time
Tuesday: WOD: 10 Min- 5 Sets of 2 Pause Bench Press (70%) 2 sec pause at the bottome rest 2 min then: 12 Squat Snatch; 20 BBJO; 12 Squat Snatch at min 10 then: 8 Squat Snatch; 20 BBJO; 8 Squat Snatch for time
Wednesday: WOD: 100-80-60-40-20 Double Unders 20 TTB between each set for time
Thursday: WOD: Teams of 2 10 Min- 5 Sets of 2 Deficit DL (2″ riser) rest 2 min then: 200 M Partner Run; 20 Synchro WB; 8 Wall Walks (split) 200 M Partner Run; 20 Synchro WB; 12 Wall Walks (split) 200 M Partner Run; 20 Synchro WB; 16 Wall Walks (split) 200 M Partner Run; 20 Synchro WB; 20 Wall Walks (split) for time
Friday: WOD: Min 0-4- 30 Pull Ups; 30 Back Squats rest 2 min Min 6-10- 20 CTB Pull Ups; 20 Back Squats rest 2 min Min 12-16 10 Bar Muscle Ups; 10 Back Squats for total time
Saturday: WOD: Teams of 2- You Go; I go 15/12 Calorie Row 10 DB Bench Press 15/12 Calorie Row 8 sets each (individual- 1 set every 4 min)
