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Monday
5 Rounds for Time (RFT)
6 - Dead Lifts 225/185#
Dumpster Dash
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Tuesday
3x 3 min AMRAP with 2 mins Rest between of the following:
10 Box Jumps 24/20
20 Situps
30 Burpees
Athlete will continue with the above triplet until the three minute mark. Then rest for 2 minutes and continue where the athlete leaves off.
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Endurance: At ECC @ 6 am - Run & Double Under Dizzy!
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Wednesday
Strength: Bench 4x3 @ 80% of 1RM
After each set athlete performs max reps dead hang pullups
WOD: 3x 500 meter row with 25 double unders after each row - self regulated rest after each set

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