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Thursday:

Buy-In-

4 x 20 abmat situps

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Preview-

30 Kettlebell Swings for Time @ 75/55#

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Team WOD: 21 minute AMRAP-

Partner A- runs around the building while 

Partner B-

12 deadlifts @ 115/75#

6 squat cleans

3 snatches

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Endurance @ 6 am @ ECC-

4, 5 or 6 x 800

work= to rest

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Friday:

Buy-In-

4 x 10 reverse hypers

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Preview-

6 x 30 second L-sits (from pullup bar)

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Strength-

Bench Press:

3-2-1-1-1- increasing load

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WOD-

8 min AMRAP:

8 abmat situps

8 box jumps @ 24/20"

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Cash-Out-

3 x 500 meter row

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Saturday:

Buy-In-

6 x 10 seconds handstand hold

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Preview-

50 burpees for time

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WOD-

"Karen"- 150 wallballs for time @ 20/14#

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Cash-Out-

Hang Power Snatch-

1 x 5, 1 x 4, 1 x 3, 1 x 2, 3 x 1- end with max load

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Sunday:

Amnesty- Pick a workout you may have missed during the week

or work on a skill.