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Monday: WOD:
21 TTB
15/12 Calorie Row
9 Clean & Jerks (135/95)
3R4T
Tuesday: WOD:
10 Min: 5 sets of 4 Reps of Shoulder Press
Rest 2 min then:
10Deficit Pushups
10 Pull ups
10 MB Situps
10 Air Squats
12 Min AMRAP
Wednesday: WOD:
10 Min: BS 5 Sets of 4 – rest 2 min then:
40 DU; 25 Snatch (75/55)
40 DU; 20 Snatch (95/65)
40 DU; 15 Snatch (115/75)
40 DU; 10 Snatch (125/85)
40 DU; 5 Snatch (135/95)
13 MIN AMRAP
Thursday: WOD:
10 Min: PC 5 Sets of 4 – rest 2 min then:
Teams of 2:
50 WB:400 M Run
3 Complete rounds ea
Friday: WOD: 10 Min AMRAP
12/10 Calorie Row
12 Alt. Hang DB C&J
Rest 5 Min
10 Min AMRAP
12/10 Calorie Row
8 Burpees over Rower
Saturday: WOD: Teams of 2
550/450 Calories Row or Ski
Partner hold farmers hold-2 kb or db
