3/4 - 3/8

Programming 3/4 - 3/8

Monday

A

Front Squat

5x5

B

For Time

7 Rounds

200m Run

10 Box over jump 24/20

5 Barbell clusters 135/95

*30 min CAP / box over jump(on off)*

Tuesday

A

Back Squat

4x5

B

EMOM 15

? Double under /? singles

15 Ring dips

12 Chest to bar

*score is the total number of DU’s/singles completed*

Wednesday

A

One-mile timed run

B

For Time

4 Rounds

10 Power clean and jerk 135/95

2 Laps Farmers carry

50 Sledgehammer swing

Thursday

A

Open WOD

B

Friday

A

Dead lift

5, 4, 3, 2 , 1, 2, 3, 4, 5

B

21-15-9-6

Front rack lunge 135/95

Push press (same)

RDL (same)

~300m Row~

*row every 5 mins*