Month

June 2016

Thursday

Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Deadlift 20-18-16-14-12-10-8-6-4-2 Wall ball shots (#20/#14)(10’/9′) Alternate movements

Tuesday

Pre WOD Bench press 5 X 7 Workout of the Day Alternating Tabata -jumping lunges -burpees -jumping squats -ice skaters

Friday

Workout of the Day For time 21-18-15-12-9-6-3 Front squat Pullups Post WOD 2 X 50 meter banded partner sprints

Monday

Pre WOD Every minute on the minute for 10 minutes 1 clean and jerk Workout of the Day “Fran” For time 21-15-9 Thrusters (#95/#65) Pullups