WOD
A.1 Bench Press – 7, 7, 7, 7, 7
A.2
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters
Barbell: 95/65
A.3
3 x 30 Hollow Rocks
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WOD
A.1 Deadlift – 7, 7, 7, 7, 7
A.2
3 Rounds
10 Front Squats #185/#135 ( No Rack)
20 Chest to Bar Pull Ups
50 Double Unders
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WOD
A.1 Press – 7, 7, 7, 7, 7
A.2
5 Rounds
1:00 Minute Wallballs
1:00 Minute Push Presses #75/#55
1:00 Minute Calorie Bike
1:00 Minute Rest
A.3 3 Rounds
:20 Seconds GHD Static Hold
:20 Seconds Back Extension Static Hold
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WOD
A.1 Back Squat – 7, 7, 7, 7, 7
A.2
5 Rounds
10 Power Cleans #135/#95
10 Burpees
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MURPH
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
RX= #20/#10 Weighted Vest
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