Wednesday

Strength
Deadlift
On the Minute x 8:
2 Repetitions
*increase weight if you'd like.

WOD
AMRAP 18:
30 Deadlifts 135#/95#
15 Pull-Ups
20/15 Calorie Row
15 Pull-Ups

Tuesday

Happy Birthday Coach Rosie!

WOD
"ROSIE"
For Time:
29 Thrusters 75#/55#
29 Box Jumps 24"/20"
29 Pull Ups
29 Calorie Row
29 Push Press 75#/55#
29 Burpees
29 Kettlebell Swings 55#/35#
88 ABMAT Sit Ups
29:00 Cap

Monday

WOD
For Time:
1 Mile Run
50 Wallballs 20#/14#
40 Box Jumps 24"/20"
30 Burpees
20 Power Snatches 115#/80#

Friday

Strength
Deadlift
Build to 7RM

WOD
AMRAP 20:00
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings 55#/35#
20 Wallballs 20"/14"