Monday

WOD
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches 115#/85#
*Score is slowest round

Friday

WOD
"Bar Star"
Teams of 3:
AMRAP 7:
50 Back Squats 155#/105#
50 Back Squats 185#/125#
AMRAP Back Squats 225#/145#

Rest 3 Minutes

AMRAP 7:
50 Bench Press 135#/95#
50 Bench Press 155#/105#
AMRAP Bench Press 185#/135#

Rest 3 Minutes

AMRAP 7:
50 Deadlifts 185#/135#
50 Deadlifts 225#/155#
AMRAP Deadlifts 275#/185#

Thursday

WOD
"Dirt Road"
For Time:
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry 55#/35#

2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups
200 Meter Farmers Carry 55#/35#

1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Strict Pull-ups

Wednesday

WOD
Run 5k

or

250 Burpees For Time