Monday
Warm. 5 min DU Practice Strength. Squat WOD. 25 AMRAP 30/20 Cal Row (600m Run) 15 Russian KBS 10 Box Jump Tuesday Strength. Lunge WOD. 20 EMOM 1. 10 Supinated Strict C2B Pull-ups 2. :30 Sprint 3. 5 OHS 4. :30 Plank Hold Wednesday WOD. 3 RFT 50 Doubles 400m Run 30 Sit-ups 20 Push Press Thursday Skill. Muscle-ups WOD. 4 Rounds, each for time 7 Deadlift 20 Med Ball Clean 15/10 Cal Row Friday Strength. Clean/ Snatch WOD. TBD
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October 2021
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