W.O.D.s

Rack Jerk 1-1-1-1 Power Clean 2-2-2-2 Back Squat 3-3-3-3 KB Swing 12-12-12-12

For time: 1600m Run 1600m Row

For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups

Power Clean: 3-3-3-3 Push Press: 3-3-3-3 Weighted Pull-up: 3-3-3-3 Back Squat: 3-3-3-3

5:30pm at Windmills Park 4 Gassers 4 Half Gassers 4 Sprints with a walk back

For time: 25 Pull-ups 500M Row 50 MB Sit-ups 1000M Row 50 MB Sit-ups 500M Row 25 Pull-ups

Cindy AMRAP in 20:00 5 Pull-ups 10 Push-ups 15 Squats *As Many Rounds As Possible

For time: 800M Run 800M Row 2:00Min Sprint on Bike 100 Sit-ups 400M Run 400M Row 1:00Min Sprint on Bike 50 Sit-ups 200M Run 200M Row :30Sec Sprint on Bike 25 Sit-ups

10:00am Run Ridgeline Evening workouts at normal times. Rest as needed between sets: Press: 5-5-5-5-5 Thruster: 10-10-10-10-10 KB Swing: 15-15-15-15-15 MB Sit-up: 20-20-20-20-20

For time: 400M Run 15 KB Swings 53lbs/35lbs 15 Burpees 15 Pull-ups 400M Run 12 KB Swings 12 Burpees 12 Pull-ups 400M Run 9 KB Swings 9 Burpees 9 Pull-ups