WOD

Monday

Front Squat 5-5-5-3-3-3-1-1-1 Post your heaviest 5, 3, and 1 Then: Barbell Bent Over Row 5 sets of 10 (building) Front rack Bulgarian split squats 3x 10 ea leg @ 40% of today’s heavy 1

Tuesday

With a 30 minute running clock: 50 tToes to Bar 50 KB Snatch 53/35 100 ABMAT sit-ups 50 KB Snatch 50 Toes to Bar Every 5:00 include 0:00 Run 400m Every time you get back from your run continue where you left off. Score = total number of reps completed of chipper

Wednesday

Strength: 15 minutes to establish a heavy 3 rep Push Jerk Then: 3 rounds for time of: 7 deadlifts @ 315/205 50’ handstand walk 30 alternating pistols

Friday

Strength: Thruster Build to a heavy 3 Rep Then: “Jackie” Row 1000m 50 Thrusters 45/35 30 Pull-Ups For time