Friday

042916

•••

Deadlift 3rm

•••

Partner WOD!

Thursday 042816

•••

1 mile run

Then 2 rounds of:

30 KB swing

30 Situp

30 Good morning

Followed by:

1 mile run

Wednesday 042716

•••

Shoulder press 3rm

•••

3 RFT 

10 clusters 115/85

10 ring dips

10 toes to bar

10 burpees 

Tuesday042616

•••

21-15-9

Deadlift 225/155

American swing 50/40

Box step over 50/40

Monday 042516

•••

Back squat 3rm

•••

15-12-9-6

Hspu

Front squat 135/95

Bar facing burpees

Friday042216

•••

Deadlift 5rm

•••

4 RFT 

60 double unders

40 walking lunge steps

20 kbs 

Thursday042116

•••

15 RFT 

5 pullups

10 push-ups

15 air squats 

Wednesday 042016

•••

Shoulder press 5rm

•••

21-15-9

Snatch

box jump 

Tuesday 041916

•••

5 RFT 

20 Wall ball

10 Hspu

200m run

Monday 041816

•••

Back squat 5rm

•••

3 RFT 

21 Deadlift 135/95

21 situps 

15 Cleans 135/95

15 situps 

9 Thruster 135/95

9 situps