W.O.D.s

Hang Clean 1-1-1-1-1-1 Power Clean 3-3-3-3-3 Clean Pull 5-5-5-5 Box Jump 7-7-7 (30/24) Hip Ext. 15-15

For time: 1600m Run As Many Handstand Push ups as possible in 5:00 1600m Run

Weighted Pull-ups 5-4-3-2-1 5 rounds for time: 7 Pull-ups 7 Thrusters 95/65 7 Burpees

4:00pm Track Workout at Marcos de Niza High School 2 rounds: 200-400-600 1:2 work to rest

9:00am Run Ridgeline at South Mountain (A carpool will be leaving from the gym at 8:30)  

For time: 1600m Run 2000m Row 1600m Run

5 rounds: Press:  Max Reps (1/2 bwt) Pull-up:  Max Reps Push-up:  Max Reps Rest:  3:00    

8 rounds: 200m Sprint 200m Jog *You have 2:00 to complete each lap. (If you run 200 in :30 you have 1:30 to jog 200)

For time: Navy SEAL

Split Jerk 1-1-1-1 Push Press 2-2-2-2 Press 3-3-3-3 3 rounds for time: 250m Row 1:00 Rest