Saturday

21/15/9

SDHP (50/35)
Wall Balls
400m

Friday

Hero WOD: "Murph"

For Time:

1.6km Run
100 x Pull ups
200 x Push Ups
300 x Squats
1.6km Run

Thursday

STRENGTH:

Work to 1RM Dead lift

Work to 1RM Weighted Push up

3 x Max L-Sit.

Wednesday

AMRAP 15 Minutes:

8 x Hang Squat Snatch (40/30)
12 x Wall Balls
18 x Burpee Plate Jumps

Tuesday

Skill: Squat Snatch

4 RFT:

5 x HSPU
10 x Toes to Bar
15 x Thrusters (40/30)
100m Backwards Run

9:30am and 12:30pm WODs also running Tuesday and Thursday.