Monday: 1 REP MAX: DEADLIFT,CLEAN AND PUSH PRESS
WOD: RUN 100M, 10 BURPEES
RUN 200M, 20 BURPEES
RUN 300M, 30 BURPEES
15 MIN AMRAP

Tuesday: WOD:
7 SDLHP
7 FRONT SQUATS
7 PUSH JERKS
10R4T

Wednesday: ODD COUPLE: SHOULDER PRESS/PISTOLS
WOD:
5 MIN MUSCLE UPS/5 MIN ROPE CLIMBS
OR
10 MIN OF 100 DOUBLE UNDERS/100′ WALKING LUNGE

Thursday: WOD:
5 PULLUPS/10 PUSHUPS/15 SQUATS
20 PULLS ON THE ROWER FOR CALORIES
SCORE IS TOTAL NUMBER OF CALORIES ROWED
20 MIN

VETERAN’S DAY 11/11/16

Friday: WOD:
5 CLEAN & JERKS
10 TTB
REST 30 SEC
20 MIN/ POST ROUNDS

THANK YOU to all of our Veterans and their families. Today we honor you and thank you for your service, sacrifice, and your selflessness in protecting our great country and the freedoms we enjoy each and every day. THANK YOU!!!!!!

Saturday: WOD:
3 ROPE CLIMBS/400M RUN
5 ROUNDS