Monday: WOD: 200 Double Unders 50 DB Thrusters For Time
Tuesday: WOD: Bench Press- 6 Sets of 2 Reps at 85% Rest 2 min then at min 14 21-15-9 Clean & Jerk (135/95) MB Situps (20/14) Pull Ups
Wednesday: WOD: Back Squat 6 Sets of 2 Reps at 85 % Rest 2 min at min 14 then 9/7 Calorie Bike 10 TTB 10 Burpees 7 Sets of 3 Min
Thursday: WOD: Shoulder Press 6 sets of 2 reps at 85% Rest 2 min at min 14 begin Teams of 2 : 3 Sets of : 21/15 Row (2 rowers working at same time) 20 Synchro hand release push ups 20 Squat Cleans (155/105) Rest 2 min between sets
Friday: WOD: 200 M Run; 30 Box Jump Overs (24/20) 200 M Run: 20 Squat Snatch ( 125/85) 200 M Run; 10 Banded BMU (purple or less) 200 M Run; 20 Squat Snatch (125/85) 200 M Run; 30 Box Jump Overs (24/20) 200 M Run
Saturday: WOD: Teams of 2 2000/1750 M Row 100 HSPU 25 Ft Back rack Lunge (135/95) 25 Ft. Front Rack Lunge 25 Ft OH Lunge
