Friday

WOD
"Tread Water"
For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Thursday

WOD
"Better Half"
On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

Post WOD
Run 1600m

Wednesday

WOD
"Long Gone"
5 Rounds:
1 Minute Wallballs 20#/14#
1 Minute Dumbbell Snatches 50#/35#
1 Minute Calorie Bike
1 Minute Rest

*Score is lowest rep total across the five rounds.

Tuesday

WOD
"Inside Out"
For Time:
800 Meter Run
21 Power Cleans 155#/105#
400 Meter Kettlebell Run 55/35
21 Burpee Box Jump Overs 24"/20"