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Thursday

Warmup: 8!

Burpee box overs

Pullups

+++++++++++++

Team WOD - teams of 2 athletes

15 Min AMRAP

Athlete 1 - 200  meter row

Athlete 2 - Max rep OHS 75/45#

*Athletes must switch after the completion of the 200 meter row

*Score = Total OHS Reps

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Endurance: Meet at ECC @ 6am

TBD

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Friday

Warmup: 3 Rounds of

1 Run around gym

2 HSPU's

3 Deadlifts

4 Hang Cleans

5 Presses

++++++++++++++++

OTMx 12 mins of:

2 Thrusters @ 70%

++++++++++++++++

21-15-9 of

Thursters 95/65#

Box Jumps 24/20"

++++++++++++++++

Sellout: 10x Door to Dumpster Sprints

*self regulated rest

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Saturday

Warmup: 15-10-5

dumbell presses

dumbell lunges

+++++++++++++++

For Time:

500 meter row then,

24-21-18-15-12-9-6-3 of:

KBS 55/35#

Pullups

with 20 DU's after each set then,

500 meter row

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill