Saturday

A) 20 minutes:

 Choose your weakest Lift and complete 1RM. 

B) Then:

5 x 50 Double Unders

Rest 60 seconds between each set.

C) 10 minutes: Skill Practice either:

Ring Dips

HSPU

Friday

Partner WOD

"3 evil sisters"

Fran: 

21/15/9

Thrusters (45/30)

Pull-ups

Diane:

21/15/9

Deadlifts (100/75)

HSPU

Karen:

150 x WallBalls 

Both team members must complete full reps each for Fran before moving onto Diane, then finish with Karen.

You can split it however you like but must do entire amounts for each WOD. It is not half each. 

For total time 

Thursday

5 rounds of:

AMRAP 3 mins:

3 x Power Cleans (70/50)

6 x Front Squats

9 x Push-ups 

Rest 2 minutes between AMRAPs and record total rounds 

WOD Courtesy of Crossfit Football

Wednesday

21/15/9

OH Squats (40/30)

Toes to Bar

400m

Tuesday

"Ogar"

AMRAP 14

3 x Snatches (60/45)

1 x Muscle up (3 x Strict P/U, 3 x R/D)

12 x WallBalls