Thursday

Thursday

Pre WOD Close grip bench press 4 X 10 Workout of the Day Every 3 minutes on the minute for 15 minutes 200 meter run 20 wall ball shots (#20/#14) 5 deadlifts (#275/#195)  

Wednesday

Wednesday

Pre WOD Overhead squat 5 X 3 Workout of the Day 15 minutes as many rounds as possible 20 abmat situps 15 box jumps (24″/20″) 10 sumo deadlift high pulls (#75/#55)

Tuesday

Tuesday

Workout of the Day 6 rounds 1st minute: row for max calories 2nd minute: AMRAP DB clean and jerk (#50/#35) 3rd minute: AMRAP burpees 4th minute: rest

Tuesday

Tuesday

Pre WOD 5 rounds not for time 5 deadlifts 10-15 GHD situps Workout of the Day For time 50-40-30-20-10 Kettlebell swings (24kg/16kg) Barbell curls (#43/#35)