By

Siteplicity
Lift: Push Press 3-3-3-3-3 Wod: For time 50 wall balls 50 pull-ups 50 double unders 50 push ups 50 box jumps 50 kb swings 53/35 Breakup as needed
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Wod: 21-15-9 Backsquat (body weight for rx) Toes to bar
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Wednesday 12/5 Lift: Front Squat 2-2-2-1-1 Wod: 7RFT 1 suicide sprint * 100m farmers carry 53/35 * 1 suicide sprint= start line to 50m,back to start line,100m, then back to start line
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Tuesday 12/4 Wod: “Coe” 10RFT 10 Thrusters 95/65 10 Ring Push-ups
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Monday 12/3 Lift: 15min of snatch balance work Wod: 15min AMRAP 5 HSPU 10 ab-mat sit-ups 15 burpees 1 lap around building
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Lift: 15min to establish 1rm squat clean Wod: 10-9-8-7-6-5-4-3-2-1 Push press ( 115/85 ) Bar Bell back racked lunges (115/85)
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