4 Wods

Thursday:
Extra Credit:

Ran 1.67 Miles after Work

Skill:

Worked on HSPU

Walking Handstands

WOD:

15-13-11-9-7-5

SDHP (75lbs)

Lateral Shuffle

Time: 11:42

Monday:

Extra Credit: Ran 2 Miles after Work

Endurance:

Row 500

DU 25

Row 400

DU 20

Row 300

DU 15

Row 200

DU 10

Row 100

DU 5

WOD:

AMRAP 15 Minutes

9 Deal Lifts (135lbs)

12 Hand Release Push Ups

15 Box Jumps (20 inch)

4+8

Tuesday:

Endurance:

5 Rounds

20 Mountain Climbers

15 Abmat Sit ups

Strength:

45lbs Snatch Balance

WOD:

10 Minute AMRAP

20 Double Unders

15 Power Snatches (55lbs)

2+9

Cash Out: 2 Goats

Pull Ups (purple band)

T2B

Wednesday:

Strength:

Clean and Jerk

WOD:

7 Rounds

5 Wall Balls (14lbs)

10 Abmat Sit Ups w/Wall Ball

15 Air Squat

Done w/7 Rounds you have 7 Minutes to find your 1 Rep Max of Clean & Jerks

1 Rep Max = 105lbs