Tuesday: WOD:
5 sets of 4 Reps of Shoulder Press
at min 12 start:
10 Pushups
10 Pull ups
10 Situps
10 Air Squats
12 Min AMRAP
Wednesday: WOD:
Strength: BS 5 Sets of 4 at min 12 start:
40 DU; 25 Snatch (65/45)
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:
Strength: BP 5 Sets of 4 at min 12 Start:
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 (40/30)
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 (70/50)
