`

 

Thursday:

15 minutes shoulder mobility

WOD:

Team Fight Gone Bad (teams of 2)

*2 minutes @ each station

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Cash-Out:

On The Minute x 8 Squat Clean & Jerks

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Endurance @ 6 am @ ECC:

2 x 200, 2 x 400, 2 x 800, 2 x 400, 2 x 200

*work/rest is equal

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Friday:

Strength:

Jerk 3 @ 65%, 2 @ 75%, 3 x 1 @ 90+%

WOD:

Death by push ups and sit ups

ex. 1 push up, 1 sit up, 2 push ups, 2 sit ups... until failure

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Cash-out:

3 min Max Rep Double Unders with weighted vest

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Saturday:

20 Minute AMRAP of:

5 Power Cleans @ 145#

10 Toes to Bar

15 Wall Balls @ 20/16#

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Cash-Out:

Back Squat 8 x 8

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

Sunday:

Amnesty- make up a workout you may have missed during the week

or work on a skill