1/9 - 1/15
Monday
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
Tuesday
Find a 1 Rep Max of each of the following lifts
Close Grip Bench Press
Squat Clean
Overhead Squat
Wednesday
Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball (20/14) (10/9 ft)
Sumo Deadlift High-pull (75/55)
Box Jump (20/20)
Push Press (75/55)
Row, Calories
Rest 1 min
Thursday
Strength
Deadlift
5 x 5 reps
WOD
For Time
AirBike
5 minutes For Max Calories
Friday
For Time
45-30-15
Kettlebell Swings (55/35)
20-15-10
Pull-ups
60-45-30
Double-unders
Saturday
‘The Lyon’
5 rounds each for time
7 Squat Cleans (165/115)
7 Shoulder To Overhead (165/115)
7 Burpee Chest To Bar Pull-ups
Rest 2 minutes between rounds
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