500/400 M Row
50 Thrusters
50 Pull Ups
400/325 M Row
25 Thrusters
25 Pull Ups
300/250 M Row Tuesday: WOD:
Back Squat 6 sets x 3 Reps
then 5 Cycles every 3 Min
3 Deadlifts
6 Push Ups
9 Box Jumps
1 min rest between cycles
Wednesday: WOD:
24/18 Calorie Ski
8 DB Push Press Right Arm
8 DB Push Press Left Arm
8 Burpee Pul Ups
4R4T
Thursday: WOD: Shoulder Press 6 Sets x 3 Reps
Then: Teams of 2
50 Snatch
20 Syncho Bar Facing Burpees
30 Snatch
20 Syncho Bar Facing Burpees
10 Snatch
20 Syncho Bar Facing Burpees
Friday: WOD:
200 M Run; 50 DU- 4 Rounds- then rest 2 min
200 M Run; 20/15 Pushups- 4 Rounds then rest 2 min
200 M Run; 50 DU- 4 Rounds- for total time
Saturday: WOD: Teams of 2
25/20 Calorie Row
35 Situps
5 Power Cleans
10 burpees over the bar
5 Rounds ea- 1 works at a time
