Friday April 12, 2019
WOD (36:00): Hero WOD – McGhee 30 minute AMRAP 5 deadlift (275/185) 13 push ups 9 box jumps (24/20)
Thursday April 11, 2019
Strength (28:00): Clean and Jerk – singles building to PR attempt WOD (10:00): 30-20-10 Kettlebell swing (53/35) Burpee
Wednesday April 10, 2019
Strength (18:00): Press 3 sets of 8 WOD (18:00): 3X Run 400m 20 abmat sit ups 10 thruster (95/65)
Tuesday April 9, 2019
Strength (22:00): Ring Rows 5 sets of 5 WOD (12:00): 8:00 AMRAP 2+10, 4+20, 6+30, 8+40, 10+50… Handstand push up Double under
Monday April 8, 2019
Strength (12:00): Back squat 1 set of 20 WOD (20:00): Partner WOD 15:00 AMRAP 500m row 20 hang power snatch (75/55) One person works at a time, split any way you want