12/3-12/9
Monday:
For Time
Row 500 Meters
Then,
5 Rounds
3 Push Press
7 Front Squats
10 Pull-ups
Then,
Row 500 Meters
Men: 115lbs/Women 85lbs
Tuesday
4 Rounds For Time
Run 200 Meters
15 Box Jumps (24/20)
15 Ring Push-ups
Wednesday
20 minutes to establish a 1 Rep Max Clean & Jerk
WOD:
For Time:
Clean & Jerk, 30 reps @ 60% of 1RM
Thursday
Run 400 Meters
Then,
3 Rounds:
15 Sumo Dead-lift High Pulls (95/65)
15 Ring Dips
Then,
Run 400 Meters
Friday
20 minutes to establish a 1 Rep Max Squat Snatch
WOD
For Time
Squat Snatch, 30 Reps @ 60% of 1RM
Saturday
10-9-8-7-6-5-4-3-2-1
Devils Press (pick weight)
Pull-ups
25 Double-unders at the end of each round