W.O.D.s

Annie For time: 50-40-30-20-10 Double Unders Sit-ups

Monday at 5:30pm 3 rounds for time: 6 Bench Press 225 9 Deadlift 275 400m Sandbag Run 35

For time: 1600m Run 15-12-9 HSPU K2E Box Jump 30/24

Work up to a top end set on each exercise at the prescribed reps: Front Squat 3-3-3-3-3 DB Thruster 7-7-7-7-7 KBS 11-11-11-11-11 MB Sit-up 15-15-15-15-15

For time: 5k Row *If you don’t have a 2k Row time on the record board, do a 2k!

Rest Day

Fran For time: 21-15-9 Thruster 95/65 Pull-up  

For time: 500m Row 30 Bench Press (bodyweight) 1000m Row 20 Bench Press 2000m Row 10 Bench Press

Perform the following complex every 2:00 for 20:00 1 Clean Pull 1 Power Clean 1 Split Jerk 1 Back Squat 1 Rack Jerk

1/2 Murph For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run *you may partition the Pull-ups, Push-ups and Squats.