Friday
Workout of the Day 45 minutes as many rounds as possible 400 meter run 3 rope climbs 400 meter run 15 clapping pushups
Tuesday
Workout of the Day 5 rounds for time 18 burpees 18 kettlebell swings (32kg/24kg) 18 box jumps (24″/20″)
Wednesday
Pre WOD Push/split jerk 6 X 2 Workout of the Day 4 rounds for time 400 meter run 50 squats