Monday

WOD
"Fish Out of Water"
For Time:
2,000 Meter Row

Directly Into…

10 Rounds of "Heavy Chief"
1 Round of "Heavy Chief":
3 Power Cleans 155#/105#
6 Push-ups
9 Air Squats

Saturday

WOD
"Shake Weight"
In Teams of 2
3 Rounds For Time (30 minute time cap):
800 Meter Run
42 Toes to Bar
60 Dumbbell Snatches 50#/35#

*Runs are done together. Work cannot start until both athletes are back inside. Work inside is split up however you see fit.

Friday

Strength
Deadlift
Heavy Sets of 3-2-1

WOD
"Shrute Farms"
AMRAP 14:
100 Meter Farmers Carry 50's/35's
30 AbMat Sit-ups
100 Meter Farmers Carry 50's/35's
15 Deadlifts 205#/145#

Thursday

WOD
"Sicko Mode"
21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters 135#/95#

*Women Complete 15-12-9 Machine Calories