Monday: WOD: Murph Prep Monday 800 M Run; 30 Pull Ups 60 Push Ups; 90 Air Squats 400 M Run; 20 Pull Ups 40 Push Ups; 60 Air Squats 200 M Run; 10 Pull Ups 20 Push Ups; 30 Air Squats for time
Tuesday: WOD: 30-24-18-12-6 Calorie Ski (guys); DB Bench Press (Ladies Ski- 24-18-14-10-6) for time
Wednesday: WOD: 30 Hang Squat Clean 100 Double Unders 30 MB Situps rest 2 min 3 Rounds each for time
Thursday: WOD: Ski 1000/800 M Row 1000/800 M Run 800 M Rest 1 min Ski 500/400 M Row 500/400 M Run 400 M Rest 1 MIn Ski 250/200 M Row 250/200 M Run 200 M For time
Friday: WOD: 21 OHS; 42 Pull Ups 15 OHS; 30 Pull Ups 9 OHS; 18 Pull ups for Time
Saturday: WOD: 200 M Run; 6 Power Cleans 200 M Run; 6 Power Cleans 200 M Run rest 1:1 3 rounds each for time
