Friday

WOD
"El Niño"
For Time:
1 Mile Run
50 Alternating Dumbbell Snatches 50#/353
400 Meter Med Ball Run 20#/14#
30 Pull-ups
20 Burpee Box Jumps 24"/20"

Thursday

WOD
"Mano y Mano"
Class Divides Into 2 Teams:
3 Rounds For Calories:
Team 1: Row Calories (Team Score)
Team 2: 400 Meter Empty Sled Push

Teams switch when prowler gets back. 1 sled for every 3 athletes up to 2 sleds

Wednesday

Strength
Weightlifting Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

WOD
"Bartender"
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Tuesday

WOD
“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings 55#/35#
12 Pull-ups