6:00am, 7:00am private, 6:00pm strength: push jerk @70% of 3 rep max 3 reps EMOTM for 8:00 WOD: 10 hand stand push-ups 20 weighted squats (45/25) 30 :02 holdĀ back
8:30am Strength: bench press 2-2-1-1-max out at 50% 1rm for 1:00 WOD: 3 Curtis P’s 6 toes to bar 12 starfish 9:00 AMRAP *emotm, football feet at the call
6:00am, 5:30pm private, 6:00pm skill work for 10:00 3:00 hand stands/taps/walks 3:00 rope climb 3:00 ring dips/muscle up modifications WOD: 400m run 4 wall walks 10 front rack lunges
6:00am, 5:30pm private, 6:00pm death by down and backs (running) for 10:00 5:00 amrap 10 dumbbell snatch 10 situps 2:00 rest 5:00 amrap 10 1 arm thrusters 10 knees