Monday: WOD: Murph Prep Monday 4 Rounds of: 200 M Run; 10 Pull Ups 20 Push Ups; 30 Air Squats rest 4 min then: 8 Rounds of: 100 M Run; 5 Pull Ups 10 Push Ups; 15 Air Squats each section for time
Tuesday: WOD: 5000/4500 M Row for time rest 3 Min min then: 10 Min to find Heavy Single Squat Snatch
Wednesday: WOD: 10 Min to find Heavy Single Squat Clean – rest 2 min then: 100 M Shuttle Run; 10 Burpees 100 M Shuttle Run; 8 Burpee Box Jump Overs 100 M Shuttle Run: 6 Burpee Box Jump Overs 3 rounds each for time for time
Thursday: WOD: 4 rounds of: 15 Double DB Cleans; 15 TTB rest 5 min then: 4 Rounds of: 15 Double DB Fronts Squats; 15 HSPU for time
Friday: WOD: 10 Min Split Jerk Practice- rest 2 min then: 24/18 Calorie Ski 20 Thrusters 10 Strict Pull Ups 16 min AMRAP
Saturday: WOD: 10-1 of: Deadlifts Burpee Box Get Overs
