Monday
WOD: XLR8 BENCHMARK #1
Deadlift (275/185)
HSPU
Front Squat (155/105)
Pullups
AMRAP in one minute each movement
Tuesday
WOD: XLR8 Benchmark # 2
4 x 400m Run
Wednesday
WOD: XLR8 BENCHMARK #3 & #5
1 REP MAX SNATCH
1 REP CLEAN AND JERK
Row 2k for time…
Thursday
WOD: “Shoulder Slacker”
30 Double Unders
7 HSPU
15 Min AMRAP
Friday
WOD: “More Air”
10 Burpees
10 KBS: Men’s 50# / Women’s 35#
3 Wall Climbs
6R4T
Saturday
WOD: “Ladder Run”
2 Min Rest Between Sets & 5 Min Rest Between Distances
4 X 400M Run
3 X 300M Run
2 X 200M Run
1 X 100M Run