Monday

STRENGTH
Bench Press
10, 8, 6, 4, 2

CONDITIONING
"Wingardium"
For time:
50-40-30-20-10
Double Unders
200m Run after each round

Tuesday

STRENGTH
Every 3 min x 7 sets (21 min):
3 Deadlifts
3 HSPU
Rest

CONDITIONING
"Hippo Zippo"
For time:
9-15-21
KB Russian Swings (70/53)
Hand Release Push-Ups

Wednesday

STRENGTH
Back Squat
10, 8, 6, 4, 2

CONDITIONING
"Wrecking Ball"
For time:
800m Run
60 Box Jumps (24/20)
60 Wall Balls (20/14)

Thursday

MOBILITY
Coach's choice

CONDITIONING
"Hold On"
3 Rounds for reps:
60 sec Ring/Bar Support Hold
60 sec Rest
60 sec Cal Row
60 sec Rest
60 sec Bar Hang
60 sec Rest
60 sec Double-Unders
60 sec Rest

Friday

"16.2"

Saturday

Community Day WOD