Wednesday

Strength
Thruster
Build to a Heavy Set of 3

WOD
"Chest Hair"
For Time:
25 Thrusters 95#/65#
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters 95#/65#

Tuesday

Strength
Hang Squat Snatch
Build to Heavy Single

WOD
"High Heels"
AMRAP 9:
10 Hang Squat Snatches 75#/55#
30 Double Unders

Monday

Strength
Back Squat 3-1-3-1-3-1
#1: 3 reps @ 77%
#2: 1 rep @ 87%
#3: 3 reps @ 80%
#4: 1 rep @ 90%
#5: 3 reps @ 83%
#6: 1 rep @ 93%

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

Saturday

WOD
"Gut Check"
For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs 24”/20”
50 Thrusters 95#/65#
50 Toes to Bar
50 Box Jump Overs 24”/20”
50 Thrusters 115#/80#
50 Toes to Bar
50 Box Jump Overs 24”/20”
50 Thrusters 135#/95#