11/28-12/4
Monday
Every 90 Seconds For 12 minutes (8 sets)
1 Squat Clean + 1 Hang Squat Clean + 2 Jerks@ 70%
WOD
21-15-9 Rep Rounds For Time
Air Bike, calories
Box Jumps (24/20)
Pull-ups
Tuesday
21-15-9 Rep Rounds For Time
Dead-lift (225/155)
Ring Dips
Wednesday
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Thursday
For Time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Medicine Ball Clean-Wall Balls (20/14)
Friday
3 Rounds For Time
Row 500 Meters
15 DB Hang Power Cleans (pick weight)
15 Ring Dips
Saturday
‘Holbrook’
Ten rounds, each for time of:
5 Thrusters (115/75)
10 Pull-ups
100 meter Sprint
Rest 1 minute
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