WOD
A.1
5 Rounds
3 Back Squat
6(e) DB Step Ups
A.2
5 Rounds
10 Pull Ups
Run 200M
20 Push Ups
Run 200M
A.3
3 Rounds
1:00 Plank
10(e) Side Pillar w/ Reach
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Partner WOD
In Teams of 2:
6 Rounds
Run 600M(together)
6 Rope Climbs/30 Pull Ups
60 Push Ups
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WOD
A.1
4 Rounds
7 Bench Press
12 DB Fly
A.2
20 Minute AMRAP
5 Strict Pull Ups
40 Double Unders/100 Singles
30 AbMat Sit Ups
200M Shuttle Run (50mx4)
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WOD
A.1
6 Rounds
1 Clean Pull
1 Power Clean
1 Push Jerk
A.2
10 Front Squats #115/#85
1 – 2 – 3 – 4 – 5 – 6 – 7 Wall Walks
A.3
3 Rounds
30 Medball to Toe Crunch
10 Pillar Plank w/ Alt Reach
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WOD
A.1
4 Rounds
7 Deadlifts
7(e) Kelso Shrug
A.2
3 Rounds
Run 400M
21-15-9 Thrusters #95/#65
Then…
Run 800M
A.3
Accumulate 1:00 L-Sits
Post loads and times to comments.
