30 Oct

10/2 – 10/7

Monday
Barbell WOD
WOD: CF Mainsite 
10 min AMRAP
3 Burpee Box Jump Overs (24/20)
3 Deadlifts (225/155)
*add 3 reps each movement each round

Tuesday
SWOD: Turkish Get Up
WOD: For Time
400m Run
30 KBS (70/53)
30 Pull Ups
30 Push Ups
400m Run
30 Push Ups
30 Pull Ups
30 KBS
400m Run

Wednesday
Barbell WOD
WOD: For Time
50 Sit Ups
20 Hang Cleans (95/65)
30 Sit Ups
15 Hang Cleans
20 Sit Ups
10 Hang Cleans

Thursday
SWOD: Strict Body Weight Movements
WOD: 15 min AMRAP
50 DUs/ 100 Single Unders / 500m Row
10 HSPU
10 OH Squat (95/65)

Friday
Barbell WOD
WOD: 7 min AMRAP
9 Pull Ups / 6 C2B / 3 Muscle Ups
7 Box Jumps (24/20)
8 T2B/K2E
6 DB/KB Snatch (53/35)

Saturday
9am Partner WOD

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