Tuesday

WOD
"Kelly Rowland"
For Time:
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row

*1 Round of "Kelly"
400m Run
30 Box Jumps, 24"/20"
30 Wall Balls 20#/14#

Monday

Strength
Squat Stamina
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 69% of 3-Rep Back Squat

This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

WOD
"Beef Jerky"
AMRAP 12:
21 Kettlebell Swings 55#/35#
14 Kettlebell Reverse Lunges
7 Push Jerks 165#/115#

Saturday

WOD
"Team Heartburn"
In Teams of Two
For Time:
1 Mile Run (switch partners every 400m four times)
16 Rounds of "Bergeron Beep Test" 75#/55#

1 Round of "Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
*partners take turns completing full rounds

Friday

Strength
3-Position Power Snatch
Build to a Heavy Complex

WOD
"Hop Scotch"
5 Rounds For Time:
10 Power Snatches 95#/65#
10 Box Jump Overs 24"/20"