Oct. 17 – Oct. 22, 2016

Pierre David 1
Monday: Odd Couple: Power Snatch/Push ups
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/HSPU
WOD: ” BERTHA”
1 WallBall, 2 Lunges
2 WallBalls, 4 Lunges
EMOM until you can complete in that minute.
Max effort x 2

Thursday: Shoulder Press/7 min to find 1 rep max
WOD: “MoCrossFit”
10 Pullups ; 10m Sled Push; 10 KBS
20 Double unders; 10 Deadlifts
12 min AMRAP

Friday: WOD:
500 m row
3 min rest
4 rounds/average time

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