Thursday

WOD
Teams of 4:
AMRAP 25 (5 Minutes at Each Station): 
10m Sled Push Push 210#/170#
10m Hand over Hand Sled Pull
Calorie Row
Tire Flips
10m Farmers Carry 70#/50#

Wednesday

WOD
Teams of 3 for reps:
AMRAP 7:00
50 Goblet Squats 35#/25#
50 Goblet Squats 55#/35#
AMRAP Goblet Squats 70#/55#

Rest 3:00

AMRAP 7:00
50 Bench Press 115#/65#
50 Bench Press 135#/85#
AMRAP Bench Press 155#/105#

Rest 3:00

AMRAP 7:00
50 Ring Rows
50 Pull Ups
AMRAP Chest to Bar Pull Ups

Tuesday

ROMWOD

then
 

WOD
"Helen"
3 Rounds:
400 Meter Run
21 Kettlebell Swings 55#/35#
12 Pull-ups

Monday

Strength
Power Clean and Jerk
Build to Heavy Single

WOD
“Grace”
For Time:
30 Clean and Jerks 135#/95#