Warm Up
Sand Bag Carry- 800M with a pal

Strength-
Back Squat
5,5,5,5,5+
Last set as many reps as possible. build up to 75-80 percent of your max by that last set.

Wod- sprint practice!!!!
These are 3 wods, back to back to back with 2 minutes rest in between. All out efforts for all the 3
Pick a weight that you can touch and go for at least

4 Minutes
7 Power Cleans 135/95
7 hand release Push ups (pick a push up you can do 7 fast—- regular, knee, a bar in the rack
7 air squats

Rest 2 minutes and repeat 2 more times

Team “fight gone really bad”
Have all equipment ready by 10:15- This is going to take a little planning, Start at different stations so we are spread out.
Split work however you want

3 Rounds- 2 minutes per station- Max reps at each station, split work however you want. Clock doesn’t stop, switch to next station fast. Keep a running total of your reps through all stations.
Wall Balls 20/14
Row for Calls
Sit ups
Power clean and jerk 135/95
Slam balls

Rest 3 minutes between rounds (that means rest 3 minutes after 10 minutes of work)

**** we dont need more than 5 or 6 bars out if we split up at different stations from the beginning. EVERYONE help get this figured out from the beginning so things run smoothly.

Endurance Wod 1

5 Mins To Complete 800m Run
In remaining time, ME Air Squats
2 Min Rest
5 Mins To Complete 800m Run
In remaining time, ME WBS Rx 20/14 RxC 30/20
2 Mins Rest
5 Mins To Complete 800m Run
In remaining time, ME MB Sit Ups
Score is the amount of air squats/WBS/SUs completed.

Wod 2.. mystery wod

9am- mobility

10am- partner chipper…….

FRAN DAY
21-15-9

Thrusters 95/65
Pull Ups

There will be extra work listed..

Warm Up, row 750

Strength Push jerk
Sets of 4,

4,4,4,4,4,

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Extra-
Dead Legs Mile Run…
Run with a group, push each other… remember your time, see how much better you can do when you run a mile on fresh legs