Monday: WOD: Murph – 1 Class ONLY 9:30 AM 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run for time
Tuesday: WOD: 50-40-30-20-10 Calorie Row (guys) 40-32-24-16-8 Calorie Row (ladies) for total time (rest 1 min between ea round) rest 2 min then: 10 MIN: 2 Sets of 3 Power Cleans (80%) 2 Sets of 3 Front Squats (85%)
Wednesday: WOD: 10 MIN: 2 Sets of 3 Squat Snatches (80%) 2 Sets of 3 Snatch Grip DL (95%) rest 2 min then: 100 Burpee Box Jump Overs for time
Thursday: WOD: 16/12 Calorie Ski 20 KBS 50 Ft. Walking Lunge 5R4T
Friday: WOD: 10 MIN: 5 Sets- 2 Snatch Push Press + 1 Snatch Balance rest 2 min then: Teams of 2 40 GHD (each) 20 Rope Climbs (split) 20 Squat Clean Thrusters (split) for time
Saturday: WOD: 150 M Run 3 Wall Walks 50 Double Unders 3 Wall Walks 150 M Run 4 sets- 1 every 6 min each set for time