MONDAY: WOD 1: 10 Min AMRAP
Strict Pull ups/Ring Dips
WOD 2: 12 Min AMRAP
30 DU
(25/20) Cal Row
10 Wall balls

TUESDAY: WOD:
1 Rope Climb
6 Shoulder Press
14 Snatches
4R4T

WEDNESDAY: WOD 1: 10 Min
DL/Pushups

WOD 2: 12 Min AMRAP
1 TTB/ 1 Air Squat
2 TTB/ 2 Air Squats
and so on….

THURSDAY: WOD 1: 10 MIN
OHS/DU

WOD 2:
8 min max burpees

FRIDAY: WOD: Team of 2- 8 cyles of 4 min
400 m Row
20 KBS
Thrusters

SATURDAY: WOD: “Don’t Drop the Ball”
team workout- Guys vs Girls
while 1 team mate holds the concrete ball- all other team members
will work for 6 min at each station to complete as many reps as possible of
stations 1: WB Sitsups
station 2: Box jumps (24/20)
station 3: lunges
station 4: calorie row
if the ball hits the ground for any reason all team members must stop working
and will have a 10 burpee penalty.
Score is average of all scores