Monday

WOD
AMRAP 5: 
600 Meter Run
1 Round of Cindy
Max Clean and Jerks 135#/95#

Rest 5 Minutes

AMRAP 5: 
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks 155#/105#

Rest 5 Minutes

AMRAP 5: 
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks 185#/135#

Friday

Strength
Pausing Overhead Squat
Moderate Set of 2

WOD
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats 95#/65#

Thursday

WOD
5 Rounds For Time:
500 Meter Row
10 Power Cleans 75#/55#
16 Barbell Reverse Lunges 75#/55#
24 AbMat Sit-ups

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