Week 4!

Monday:
WU: 2x20 bent row
         2x20 Later Raise
         row 1000m

Strength: 5 rounds of max Dead Hang Pull Ups rest 30 seconds then max HSPU
               Rest 3 minutes between sets

WOD: 12 minute AMRAP
            15 KBS 55/35
            30 DU

Bonus Work: For time do 10 rounds of 5 Burpee
                                                              7 Knees to Elbows
                                                              9 Box Jump 24/20

Tuesday: 
WU: 200 DU

Strength: 4x12 Unbroken Power Cleans  as heavy as possible, rest as needed.
                5x3 Rope Climbs

WOD: On a 9 minute running clock do Fran, with the balance of the time do burpees. You score is total burpees.

Extra Work: 5 rounds of: 7 tire flips
                                        400m run

Wednesday: Rest day


Bonus Work: Annie rest 5 minutes then do Annie again


Thursday: Row 6x 500m  rest 2 minutes between sets

Oly Class


Friday: 
WU: 2x20 regular Push Ups
        2x20 Tricep extensions
       

Strength: 5x20 Box Jump rest 2 minutes between sets  30/24
               5x 12 Ring Push Ups

WOD: 5 rounds:  15 Wallball
                             7 Power snatch 95/65
                             400m run
                             rest 2 minute between rounds

Saturday: Rest

Sunday: AMRAP in 3 minutes: OHS 95/65
                                                   Rest 3 minutes
                                                   Thruster 115/75
                                                   Rest 3 minutes
                                                   Shoulder to Overhead 135/95
                                                   Rest 3 minutes
                                                   Front Squat 155/135
                                                   Rest 3 minutes
                                                   Muscle Ups