September 13 - 17th

Highs in the low 90s is basically a cold snap? Who's ready to run?!?! Lots of cardio on the horizon for this week.
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Monday
WOD. 15 Rounds (20 min cap)
3 Power Clean
4 Strict Ring Dips
5 Strict TTB
WOD 2. 1 mile Run

Tuesday
WOD 1. 3 Rounds
500m Row
400m Run
30/20 Cal Bike
WOD 2. 50-45-25
Wall Ball
Russian KBS 70/53

Weightlifting Wednesday
Warm. 3x12 Shoulder Press
3x5 Clean Pull
Strength. 7x2 [Squat] Clean & Jerk

Thursday
Partner WOD. 8 Rounds*
10 Tire Flips
200m Sprint
*Alternate rounds until both complete 8.

Friday
Strength. 3x12 Split Squat & Roman Twist
WOD. Running Fran