Saturday

WOD

"Murp"
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Friday

Strength
Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

WOD
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

Thursday

WOD
Class Divides into 2 Teams:
3 Rounds:
Team 1: Row For Calories (Team Score)
Team 2: 400 Meter Prowler Push

Wednesday

WOD
For Time: 
21-15-9
Squat Snatch 95#/65#
Chest to Bar Pull-ups