Wednesday

WOD
“Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Tuesday

WOD
For Time:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups

Monday

WOD
”Last Legs”
Teams of 3:
0:00 - 5:00 - Max Front Squats
5:00 - 10:00 - Max Calorie Row
10:00 - 13:00 - Rest
13:00 - 18:00 - Max Back Squats
18:00 - 23:00 - Max Calorie Row

Squat Loads Increase Every 30 Reps:

*Front Squats
0-30 Reps 1153/80#
31-60 Reps 135#/95#
61-AMRAP 155#/105#

*Back Squats
0-30 Reps 155#/105#
31-60 185#/135#
61-AMRAP 225#/155#

Friday

WOD
"The Good Life"
3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps 24"/20"