Morning WODs (6:00, 8:30, 9:30)

Warm Up: 3 cycles with partner
400m Run with MB
20 MB Sit Up
5 Pull Ups

For Time:
44 Burpees over bar
Thrusters (65/45#)
then finish with...
44 DB/KB Clean and Press

4:30 "HAPPY HOUR" WOD with Coach Phil:

Warm Up: 3 cycles
200m Run
15 Ring Push Ups
16 V-Ups

Training Sets: x 3
Max Rep Pull Ups

AMRAP 18 min with Partner:
150m Farmers Walk (50/30#)
Max Rep (1 attempt) OVH Squat (95/65#)

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

Phil said...

SC: 5x3

7 sets of..
5 strict pull-ups to toes-to-bar

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