Saturday

"Jackie"

For time:

Row 1000m

50 x thrusters (20kg M&F)

30 x Pull-ups 

Friday

"Fight Gone Worse"

Partner WOD, In teams of 2 work though the following rounds, 1 x person working at a time:

5 Rounds for total reps:

1 x Min Burpees
1 x Min Wall Walks
1 x Min Row for Calories
1 x Min Snatches (40/30)
1 x Min Toes to Bar
1 x Min Rest

Thursday

AMRAP 15 Mins

Max Double Unders

Every 90 seconds complete:

5 x pull-ups

10 x push-ups

15 x squats

Record double unders

Wednesday

Strength - 6am, 5:30pm:

Choose your own 1RM

WOD - 6:30am, 9:30am, 6:30pm:

For Time:

20 x Power Cleans (90kg/70kg)
Rest 3 Mins
25 x Power Cleans (70kg/ 55kg)
Rest 2 Mins
30 x Hang Power Cleans (50kg/ 40kg)

Tuesday

For time:

400m
50 x Thrusters (20kg)
200m
30 x Pullups
400m
50 x KB Swings (24/16)
200m
30 x Toes to Bar