Wednesday

"Rosie"
For Time:
29 Thrusters 75#/55#
29 Box Jumps 24"/20"
29 Pull Ups
29 Calorie Row
29 Push Press 75#/55#
29 Burpees
29 Kettlebell Swings 55#/35#
88 ABMAT Sit Ups

29:00 Cap

Tuesday

Strength
Strict Shoulder Press
5x3
*same weight across or increase weight

WOD
"30 Rock"
AMRAP 20:
30 Kettlebell Swings 55#/35#
30 Push Presses 95#/65#
21/15 Calorie Assault Bike
30 Toes to Bar

Monday

Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats
Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

WOD
"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

Saturday

WOD
"Chips Ahoy"
In Teams Of 2 For Time:
45 Chest to Bar Pull-ups
400 Meter Run
30 Overhead Squats 135#/95#
800 Meter Run
30 Overhead Squats 135#/95#
400 Meter Run
45 Chest to Bar Pull-Ups

*Runs are done together, work inside can be broken up however you want. Only one person working at a time.