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Thursday

Skill Work: HSPU Work and Progression – 20 mins

WOD: 10 Min As Many Rounds as Possible (AMRAP) of:

5 Hang Cleans 135/95#

10 Pull ups

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Endurance: Meet at Eli Whitney at 6 am

Out and Back – Pick one: 10, 15 or 20 minutes out then come back

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Friday

WOD: 10 Rounds for Time (RFT)

200 Run or Row

5 Box Jumps 30/24”

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Saturday

“Murph”

For Time:

1 Mile Run

100 Pull ups

200 Push ups

300 Air Squats

1 Mile Run

Athlete must start and end with the mile run but the middle activities can be partitioned however you want. (Example: 20 rounds of 5 pullups, 10 pushups and 15 air squats)

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Sunday

Amnesty – Make up a workout that you may have missed during the week or come in and work on skill that need additional focus.

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