WODs 230910 - 230916

 WODs 9/10-9/16

Monday:

20 minute AMRAP:
5 Chest To Bar Pull-ups
10 Ring dips
15 Air Squats

Tuesday:

20 Minute AMRAP:

Run 100 Meters

10 Ground To Overhead (115/75)

10 Toes To Bar

Wednesday:

3 Rounds For Time

20 Burpee Box Jumps (24/20)

100 Meter Farmers carry (pick weight)

Thursday:

3 Rounds For Time

Run 400 meters

50 Air Squats

25 Hand Release Push-ups

15 Strict Pull-ups

Friday:

12-9-6 Rep Rounds For Time

Dead-lift (255/175)

Ring Muscle-ups

Saturday:

For Time:
Row 500 meters

30 Bench Press (135/95)
Row 500 meters

20 Bench Press
Row 500 meters

10 Bench Press