WOD
A.1 Front Squat
3RM
10 RM
A.2
Run 800M
30 Pull Ups
30 Front Squats #135/#95
30 Pull Ups
Run 800M
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WOD
A.1
10-8-6-4-2 Deadlifts #315/#225
50-40-30-20-10 HR Push Ups
A.2
21-15-9
Wall Ball #30/#20
Sit Ups
KB Swings
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WOD
A.1 Full Snatch work up to a heavy 1RM
A.2
15 Minute AMRAP
Run 200M
12 Box Jumps
12 Pull Ups
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Partner WOD
Run 1200M (200M Increments)
Rest 2 Minutes
The Complete Chipper (One person working at a time)
100 Squats
80 Med Ball Sit Ups
60 Ball Slams
40 Push Ups- Hand Release
20 Pull Ups
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WOD
A.1 Bench Press 3, 3, 3, 3, 3
A.2
30-25-20-15-10-5
Wall Balls
Burpees
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