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Monday

WOD 2019 10:00 & 16:00

Tuesday – Box closed


Wednesday

10-1
Floor press (bodyweight/75% of bw)
Strict pull ups

Metcon:
3 rounds for time
75 air squat
25 push ups
15 kipping pull ups

Time cap: 14 min

Thursday

4 rounds for time
20 wall ball
15 T2B
10 DB/KB push press (5+5)

3 rounds for time
30 KBS 24/16
90 DU

5 rounds for time
5 burpees
10 DB/KB front rack lunge

rest 5:00 between workouts. Total time cap: 40min

Friday

EMOM 10:
1 heavy squat clean

Metcon:
As far as possible in 10 mins
1 HSPU
8 deadlifts 90/65
add +1 HSPU per round.

Saturday

Team WOD 11:00.

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