Friday’s WOD

Warm Up: 500 Meter Row 2 Laps inside the gym 2 Laps inside the gym backwards Skill: Burgner / Thrusters (proper form)   Chipper/ For Time: 15 Thrusters, (135M/95F lbs) 200 Meter Run 20 Thrusters, (95M/65F lbs) 400 Meter Run 30 Thrusters, (65M/45F lbs) 800 Meter Run

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Tuesday’s WOD

Warm Up: 500 Meter Row 4 Laps inside the gym Skill: Burgner /HSPU (proper form/ progressions)   For Time: 75 Handstand Push Ups   * At the beginning of each minute perform 20 Double-unders.

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Monday’s WOD

Warm Up: 500 Meter Row 5 Minute Jump Rope Skill: Burgner / C2B & Front Squats (proper form)   Sean/10 Rounds For Time: 11 Chest-to-bar Pull-ups 22 Front Squats (75M/55F lbs)

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