`

Thursday

Strength: Front Squat 5x5 @ 65-75% of 1RM

WOD: 3 Rounds of: (self-regulated rest between each set)

200 meter row

2 - 20 meter prowler pushes

_________________________________________

Endurance: @ 6 am at ECC main gym

25 x 100 meter sprints – On the Minute (OTM)

======================================================

Friday

“Nancy”

5 Rounds for Time (RFT)

400 meter run

15 OHS 95/65#

=======================================================

Saturday

“Chelsea”

On the Minute for 30 Minutes of:

5 – Pull ups

10 – Pushups

15- Air Squats

=========================================================

Sunday

Amnesty – Pick a workout you may have missed during the week.

1 Comment