Monday: WOD: Murph
1 Mile RUN
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Tuesday: WOD:
1 min Row
1 Min Rest
20 Min

Wednesday: WOD:
8 Wall Balls
8 Dead Lifts
4 Turkish Get Ups
15 Min AMRAP

Thursday: WOD: “Backwards”
100 DU : 90 Situps : 80 Squats : 70 Lunges
60 Supermans : 50 KBS : 40 Box Jumps
30 Burpees : 20 Toes to Bar : 10 HSPU
for time…
(35 min cutoff)

Friday: WOD: “IN HOUSE COMP #3 2015”
“NEED FOR SPEED”
500M ROW (BUY IN)
4 ROUNDS OF :
10 DOUBLE UNDERS/8 BOX JUMPS
8 SNATCHES/8 WALLBALLS
8TTB
1K ROW (CASH OUT)

Saturday: WOD: “PARTNER LADY”
10 Power Cleans (135/95)
15 Box Jumps (24/18)
20 Squats
10R4T