`

Monday
WOD 12 Min AMRAP
12 Dead Lifts (185/135)
12 Ab Mat Situps
400 Meter Run
Athletes will complete the above triplet as many rounds as possible in a 12 minute period. 400 Meter run course consists of running to the rail trail and to the left - go over the bridge and turn around at the 200 meter mark.
===================================================================
Tuesday
Strength: OHS (Over head Squat)
8x3 (8 sets x 3 rep) Increase Load
Sellout: Goat Work - Athlete should work on something they are not proficient at. This may include: pullups, hand Stand puhups, muscle ups, pistols etc.
-----------------------------
Endurance: At the Box
Box Jump Blast!
===================================================================
Wednesday
WOD for time:
15 Squat Clean & Jerks (135/95#)
50 Burpees
10 Squat Clean & Jerks
30 Burpees
5 Squat Clean & Jerks
15 Burpees
Athletes will complete the above couplet as fast a possible moving down the descending set.

Comment