Saturday 05/27/2023

WOD
"Murph"
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Weighted Vest- 20#/14#

Friday 05/26/2023

Strength
Heavy Single Split Jerk
- Heavy Single (10-12 minutes)

* Rest as needed between sets *

WOD
"Kauai"
100 Wall Balls for Time as follows:
2:00 AMRAP
50 Double Unders
12 Toes to Bar
Max Wall Balls 20#/14#

*Go until you get 100 Wall Balls
-rest 1:00 between sets-

Thursday 05/25/2023

Strength
Snatch Balance 1x1
Heavy Single Snatch Balance
- Heavy Single (10-12 minutes)

* Rest as needed between sets *

WOD
"Honolulu"
4 Rounds For Time:
20/16 Calorie Assault Bike
25 Box Step Ups 24"/20"

Wednesday 05/24/2023

Strength
Squat Clean
- Heavy Single (10-12 minutes)

* Rest as needed between sets *

WOD
"Maui"
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks 155#/105#
1 Rope Climb (or 6 Inverted Ring Rows)