Oct 13 – Oct 18, 2014

Monday
Odd Couple: Power Snatch
WOD: “LADY”
10 Power Cleans (135/95)
15 Box Jumps (24/18)
20 Squats

Tuesday
WOD: “Chrissy”
500m Row
12 Deadlifts – Bodyweight
21 Burpees
3R4T

Wednesday
Odd Couple: FRONT SQUATS
WOD: ” BERTHA”
1 WallBall, 2 Lunges
2 WallBalls, 4 Lunges
EMOM until you can complete in that minute.
If below 10, then start again…

Thursday
WOD:
500m Row
3 min Rest
4 Rounds/ average time

Friday
Odd Couple: Shoulder Press
WOD: “MoCrossFit”
10 Pullups ; 10m Sled Push; 10 KBS
20 Double unders; 10 Deadlifts
12 min AMRAP

Saturday
WOD: “Lucy”
5 Pullups
10 Burpees
400m Run
5R4T