Friday

WOD
"Rush Hour"
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches 135#/95#

Thursday

WOD
"Pharmacy"
5 Rounds For Time:
100' Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans 50's/35's

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