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

Girls week, to get in the record book someone else counts your reps.

Warm up,
Slowly build up to the weight you are going to use for Grace

the strength today is a a wod
Grace
30 clean and jerks for time 135/95

WOD 2
“Annie”
50-40-30-20-10
Double Under
Sit up