Monday-Friday , August 20-24, 2018

Warm-up
Top Mobility
Bottom Mobility
Run 200m
10 Bearsquat Push-ups
Run 200m
10 Jump Squats
Run 200m
15 Ring Rows
Run 200m
WOD
Three rounds for time of:
12 Muscle-ups or 30 Pull-ups and 30 Dips
75 squats

Tuesday
Warm-up
Top Mobility
Bottom Mobility
30 Double Unders
30 Sit-ups
30 Burpees
WOD
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Wednesday
Warm-up
Row 500m
Top Mobility
Bottom Mobility
10 Ninja Mobility
15 GHD Hip Extensions
x3
10 Jump Squats
10 Medicine Ball Cleans
10 Wall Balls
10 PVC Good Mornings
x3 w/ 95#
5 Deadlift
5 SDHP
5 Power Clean
WOD
Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Thursday
Warm-up
Use Warm-up posted on board
WOD
Run 800m with Medicine Ball stopping every 100 yards to do 10 No Wall Wall Balls

Friday
Warm-up
Use Warm-up on board
WOD
“Helen”
3 Rounds
Run 400m
21 KBS
12 Pull-ups

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