12/4-12/10
Monday
Row 500 Meters
Then.
4 Rounds of:
12 Power Snatches (95/65)
9 Overhead Squats (95/65)
60 seconds Front Plank
Then,
Row 500 Meters
Tuesday
Strength
Deadlift
5 reps each @ 65%,70%,75%,80%,85%
WOD
For Time
100 Burpees onto a 45lb Plate
Wednesday
7 Rounds For Time
4 Bar Muscle-ups (8 chest to bar pull-ups)
12 Hollow Rocks
12 Back Squats (115/75)
Thursday
Strength
Bench Press
5 reps each @ 65%,70%,75%,80%,85%
WOD
For Time
45-35-25-15
Double-unders
25-20-15-10
DB Hang Power Cleans (pick weight)
Friday
Cindy
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Saturday
3 Rounds For Time
10 Deadlifts (225/155)
15 Handstand Push-ups
10 Front Squats (115/85)
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