Tuesday

Strength
Thruster
Build to a Heavy Single

WOD
"Stick Up"
AMRAP 20:
10 Thrusters 135#/95#
15 Chest to Bar Pull-ups
20/15 Calorie Assault Bike

Monday

WOD
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

POST WOD
3 Rounds For Quality: 
21 Calorie Bike
15 Med-ball GHD Sit-Ups 20#/14#
9 Glute Ham Raises

Fred Delgado