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Monday: WOD:
50 Double Unders
20 MB Situps
8 Burpee Pull Ups
5R4T
Tuesday: WOD:
400 M Run
50/40 Calorie Row or Ski
400 M Run
For Time
Wednesday: WOD:
15/12 Calorie Row; 3 Rope Climbs
12/10 Calorie Row; 2 Rope Climbs
9/8 Calorie Row; 1 Rope Climb
2R4T
Thursday: WOD: Teams of 2
5 Clean & Jerks (115/75)
4 Cleans & Jerks (135/95)
3 Cleans & Jerks (155/105)
2 Clean & Jerks (165/115)
1 Clean & Jerk (185/125)
(this is 1 round – each person will do 5R4T)
Friday: WOD: Teams of 2
20 Synchronized TTB
20-30-40-50….. OHS (95/65)
16 Min AMRAP
Saturday: WOD:
20-16-12-8-4
Dumbbell Deadlifts (50/35)
15-12-9-6-3
Box Jumps (24/20)
10-8-6-4-2
Dumbbell Thrusters (50/35)
For Time
