Tuesday: WOD: “Snatch” 10 Min Strength: Odd Couple Snatch then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′
Wednesday: WOD: 20 min AMRAP 10 Power Cleans: Men’s 95# / Women’s 65# 10 Push Ups 400 m Run
Thursday: WOD: “C&J” 8 Min Strength Odd Couple: Clean and Jerk 7 Strict Pull Ups 7 HSPU (Girls may kip from floor, NO Ab Mat) 5R4T
Friday: Tabata: 8 cycles row for calories-then WOD: “CrossFit Total” Shoulder Press Back Squat Deadlift
Saturday: WOD: RACE # 9 10 Thrusters 100m Run or 150m Row 5 rds / Team of 2, 1 works, both run or row cash out: 20 turkish get ups
