Wednesday, 9/26/18

WOD

For Time:
40 Calorie Bike
30 Deadlifts (185#/135#)
20 Bar Facing Burpees

Rest 5 Minutes

20 Bar Facing Burpees
30 Deadlifts (185#/135#)
40 Calorie Bike

Tuesday, 9/25/18

Accessory Work

3×8 Seated Box Jumps

WOD

9 Minute AMRAP:
30 Air Squats
1 Rope Climb
*Add 1 rope climb every round

Monday, 9/24/18

Strength

8×1 Split Jerks
*Increase weight each set

WOD

3 Rounds:
400m Run
21 Toes to Bar
12 Shoulder to Overhead (155#/105#)

Friday, 9/21/18

WOD

21-15-12-9-6-3
Front Squats (135#/95#)
Chest to Bar Pull Ups
Bar Facing Burpees

Thursday, 9/20/18

WOD

Teams of 3…
For Time:
1200m Run
900′ Sled Push (70#/45#)
1200m Run