Monday : Strength: Front Squats 5 EMOM (10min) then, WOD 12 min AMRAP 100m Run – 10 Burpees 200m Run – 10 Burpees 300m Run – 10 Burpees 400m Run – 10 Burpees
Tuesday: WOD: 10 DB Snatches 100m Run 1 Sled Push 6 TTB 8R4T
Wednesday: Strength : DEADLIFT 3 EMOM (8min) WOD: ” Back yard blitze” 5 pullups on the top of every minute work on rest of the minute for completion of 50 Thrusters and 50 Power Snatches
Thursday: Tabata 20:10 Double unders ; 8 cycles WOD: 30-20-10 REPS OF Hang Cleans & WallBalls
Friday: CF OPEN 17.1
Saturday: XLR8 RELAY Deadlift Burpees DON’T MISS THIS ONE!!!