MONDAY
SKILL:
Pistol Work (use props/variations as needed) for 50x Pistols
WOD:
100m Sprint
2min Rest
400m Run
2 min Rest
500m Row
2min Rest
100m Sprint
2min Rest
400m Run
2min Rest
500m Row
*Post total time to board.
WEDNESDAY
STRENGTH:
Back Squats (10, 8, 6, 4,4)
WOD:
9 min AMRAP
3x Power Snatch (95/55)
6x Over the Bar Burpees
FRIDAY
SKILL/STRENGTH:
3 Rounds NOT for Time
20x Hollow Rocks
10x Good Mornings (medium weight)
5x D- HSPU
WOD
"Cindy"
20min AMRAP
5x Pull Ups
10x Push Ups
15x Air Squats
