Friday/Sat

Friday
Prep work
500M Row
2 rounds
10 KB Swings
10 Drinking Birds
10 Leg pumps

 

WOD
A.
Deadlift
7X3
*Build to a heavy 3 rep, not a max
15 min

B.
In 5 Min
2-4-6-8-10-12.. etc
Alternating jumping lunges (each lunge counts as 1 rep
Push ups

Rest 5 min then

In 5 min
2-4-6-8-10-12..etc
Wall ball shots
Pull ups

C.
Mobility
of your choice

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2-3
Est a max clean/PC/split clean your choice
0-10:00
Est a max Shoulder to OVHD
10-20:00

B.
Max calorie row in :30 each-Teams of 2-3

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