Monday 10 am class only
Monday: WOD:”Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Tuesday: WOD: “GUTS”
Odd Couple: Deadlifts / Double Unders (10 min)
then, 3 Snatches,6 OHS, 9 Back Squats
12 min AMRAP

Wednesday: WOD:”PAIN”
EMOM : 6 MED BALL CLEANS/6 BURPEES (10 MIN)
EMOM: 100 RUN WITH MED BALL

Thursday: WOD: “EZ MEZE”
RUN 200M
10 RING DIPS; 5 DB SQUAT CLEAN THRUSTERS
10 PULLUPS
5R4T

Friday: WOD: “MOON PIE”
3 C&J EMOM (8MIN)
3 HANG SNATCH EMOM (5MIN)
THEN, 10 MIN AMRAP OF:
20 DOUBLE UNDERS/20 SITUPS

Saturday: WOD: “GREAT OUTDOORS”
RUN 200M FORWARD; RUN 100M BACKWARDS
LUNGE 100M; 100M OF BURPEE BROADJUMPS
100M OH PLATE CARRY
30 MIN AMRAP