Friday

WOD
"Crazy Stairs"
For Time:
10 Rounds of "Cindy"
50/35 Calorie Row
30 Power Snatches 115#/85#

1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats

Thursday

Strength
Bench Press
5x3
*increase weight or stay the same

WOD
"Team Tosh Sprints"
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

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