August 31 - September 3

Welcome back to our regularly scheduled programming, looks refreshing doesn't it?

Monday
Warm: 10 minutes "SCALES"
Strength. 3 Rounds
12/ leg Split Squat
3 laps OH Carry (2 DB/KB)
WOD. 20 EMOM
1. 10 DB Burpee
2. 10 DB Thruster
3. 200m Sprint
4. Rest

Tuesday
WOD. 3 Rounds
200m Farmer Carry
55 Doubles
35 Sit-ups
25 Goblet Squat (50/35)
400m Sprint
Strength. 
Core. 4 Rounds
10 Floor Bench
20 Windshield Wipers
30 Hollow Rocks

Weightlifting Wednesday
Warm. 3x3 High Hang + Knee Hang + Floor Hang
Lift. 10.8.6.4.2
Clean & Jerk
Bar Muscle-up
Strength. 3 Rounds
12 Bent Over Row
12 Strict Shoulder Press

Thursday
WOD. Sprints + Long Slow Distance

Friday
Strength. Front Squats
​WOD. FRAN​