Monday: WOD: 10 min to hit heavy single BS- rest 2 min then: 200/175 M Row- 5 Thrusters 400/300 M Row- 10 Thursters 600/500 M Row- 15 Thursters 800/650 M Row- 20 Thrusters for time
Tuesday: WOD: 10 Min to Find Heavy Single Bench Press- Rest 2 min then: 5 Sets (1 every 4 min) 12 TTB 10 Burpee Box Jump Overs 12 TTB each round for time
Wednesday: WOD: 10 Min to Find Heavy Single Deadlfit- Rest 2 min then: 20/16 Calorie Ski 25 MB Situps 25 Pushups 15 Pull Ups 4R4T
Thursday: WOD: Pick your machine – Part 2 2 Cycles of 10 Min Row or Ski or Bike or Run rest 6 min between each cycle Score is total meters
Friday: WOD: Open Workout 23.3
Saturday: WOD: 2 Sets of 2 Rounds of: 20 KBS 100′ Sled Push 20 HSPU 100′ Farmer’s Carry rest 1:1 between sets for total time w/rest
