Monday:
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WOD: “Fran”
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Thrusters (95/65)
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Pull Ups
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21-15-9 Reps
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…For Time…
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Rest 3min the run 1 mile
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Tuesday:
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WOD:
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Strength: 6 Backsquats/30 Double Unders
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Then 11 Burpees
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7 C&J (115/75)
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5R4T
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Wedesday:
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WOD:
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EMOM: 3 Strict Pull Ups/HS Holds
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Then WOD: 5 Snatches(115/75)
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10 Pushups
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15 min amrap
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Thursday:
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WOD:
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Run 400 M
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10 HSPU; 20 KBS; 30 Air Squats
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4R4T
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Friday:
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WOD:
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19.3
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Saturday:
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WOD: “Engine 4 Team”
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30 OHS: Men’s 95# / Women’s 65#
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30 Burpees
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Cone to Cone Wheel Barrow
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Team Of 2 – 4 Rounds
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Single – HSH or 2 Rounds Bear Crawl
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