MONDAYSWOD3 Rounds250 Meter row sprints (Score is your slowest round)1 Minute Rest in between

WODOpen TestAMRAP 2050 Wall Ball (20,14#)50 Double Unders40 Box Jumps (24,20#)40 Toes to Bar30 CTB Pull-Ups30 Burpees20 Cleans (145,100#)20 Jerks (145,100#)10 Snatches (145,100#)10 Muscle Ups

TUESDAYSWOD3-Rep Max Overhead Squat

WOD"Jackie"

WEDNESDAYCOACH DAVE'S

THURSDAYSWOD12 Minutes EMOM1 Clean and JerkStarting weight = 50% of maxIncrease your weight each round either by 5, 10, 15 or 20 pounds.

WOD5 Rounds200 Meter Run3 Squat Cleans 185/125 Comp 205/13510 Bar Hopping Burpees

FRIDAYOPEN WOD 16.1