Monday’s WOD

Warm-up:
Row 1000m
20 Russian KB Swings
10 Kettlebell Swings
15 Kipping Pullups
30 Walking Lunges

Strength:
Back Squat 1RM

WOD:
“Helen”
3 Rounds for Time
Run 400m
21 KB Swings (53/35)
12 Pullups
*compare to 8/24/2015

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Friday’s WOD

Warm-up:
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 High Hang Clean
5 Low Hang Clean
5 Clean

Strength:
Clean 1RM

WOD:
5 Muscle-ups
10 HSPU’s
20 KB Swings (53/35)
20 min AMRAP

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Thursday’s WOD

Warm-up:
3 sets at easy pace:
Row 20 strokes at 10 on damper
20 single unders + 10 DU’s
10 medball squats

WOD:
For time with partner:
2000m row
400m Barbell Carry (135/95)
100 Box Jump Overs (24/20)
200m Barbell Carry
100 Wallball Shots (20/14) to 10′
100m Barbell Carry

*One athlete works at a time, divide work as needed

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