Thursday

Pre WOD Six sets of: Clean x 1.1.1 (rest 10 seconds between singles – these are FULL cleans) WOD In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 6 Hang Squat Cleans (135/95 lbs) 12 Box Jumps (24″/20″) (jump...

Wednesday

WOD Four sets for max reps of: 2 Minutes of Assault Bike (for calories) Rest 30 seconds 1 Minute of Strict Handstand Push-Ups 1 Minute of Strict Pull-Ups Rest 30 seconds 2 Minutes of Rowing (for calories) Rest 3...

Monday

Pre WOD Four sets of: Shoulder Press x 4-6 reps Rest 90 seconds Weighted Pull-Up x 4-6 reps Rest 90 seconds WOD Three rounds for time of: 500 Meter Row 20 Shoulder to Overhead (115/75 lbs)

Saturday

WOD In teams of two, alternate tasks to complete 5 sets each of: 7 Deadlifts (225/155 lbs) 14 Chest-to-Bar Pull-Ups 400 Meter Run Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so...