October 18 - 22

Monday
Strength. 3 Rounds
12 Strict Press
6 Strict Pull-ups
WOD. 24 EMOM
1. Wall Walk
2. GHD Sit-ups
3. :40 Bike Sprint
4. Rest

Tuesday
Strength. 5x5 Back Squat
Cardio. 2 mile Run/Row/Bike

Wednesday 
Strength. DB Walking Lunge 3x20m
Technique. Snatch/ Clean Complex
WOD. Isabel/ Grace
Thursday 
Cardio. 3 x 800m Run/1000m Row
WOD. “Bad Karma”

Friday
Warm-up. 800m Run & 3 Rounds
10 SLDL
10 Ring Row
5 Scap Pull-ups
5 Banded Pull Aparts
WOD. “Deadlifting Angie”