WODs 230924 - 230930

 9/24-9/30

Monday:

Four rounds for max reps in 60 seconds at each station.

Back Squat (155/105)

Rest 1 minute

Bench Press (135/85)

Rest 1 minute

Dead-lift (185/135)

Rest 1 minute

Tuesday:

3 Rounds For Time:

Row 300 Meters

10 Split Snatch (95/65)

20 Knees to Elbows

Wednesday:

Run 400 Meters

Then,

30-24-18-12-6

Medicine Ball Cleans (20/14)

4-8-12-16-20

Ring Dips

Then,

Run 400 Meters

Thursday:

Row 500 Meters

Then,

Annie

For Time

50-40-30-20-10

Double-unders

Sit-ups

Then,

Row 500 Meters

Friday:

"Fran"

For Time:

21-15-9 rep rounds of;

Thrusters (95/65)

Pull-ups

Saturday:

For Time:

63 KB Swings (55/35)

36 Burpees

Run 400

42 KB Swings

24 Burpees

Run 400

21 KB Swings

12 Burpees

Run 400