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Monday

Strength:

Shoulder Press 2x6 @ 82% of 1RM

Jerk 6x1 @ 87% of 1RM

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Sellout: 50 Dips (not for time – you may partition however you want)

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Tuesday

Strength: Over-head Squat (OHS) 4x4 @ 80% of 1RM

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WOD: 7 Rounds for Time (RFT) of

2 – Snatches @ 75% of 1RM

5- Plate Burpees 45/25#

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Endurance: At the Box @ 6 am (Elm City CrossFit Main Gym)

10 X 200 meter row, 10 Burpees

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Wednesday

Buy-in: 3XMax Reps Toes to Bar

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WOD: 30-20-10

Wall Ball 20/16#

Over-Head Walking Lunges 45/25# (total number of steps)

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