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Tuesday

5 Rounds - Not for Time

20 Back Squats @ 1/2 BW

15 Knees to Elbows

10 Supermans

 

10x100 meter Sprint - Self Regulated Rest

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Endurance: at ECC @ 6 am

Partner WOD - 10 rounds of 300 meter row + 15 burpees (2 athletes - 1 rower)

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Wednesday

buy-in: 1 min max rep wall ball over pull up station - athlete cannot squat 30/20#

3x10 seated dumbell press - (athlete picks weight) then 10 ring rows after each set

Death by Shoulder to Over-head 115/75#

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Thursday

Team Workout - teams of 2 athletes

Cindy on a stroll - 24 min AMRAP

Partner A: Run around the building

Partner B: Does Cindy

Partners must swap