Tuesday

8 RFT

5 x Deadlifts @50% 1RM
8 x Broad Jumps
100m Sprint

Monday

For Time:

Thrusters 30/20kg (L1 x 30, L2 x 40, L3 x 50)

Bear Crawl (L1 25m, L2 & L3 50m)

Burpee Box Jumps 20" (L1 x 30, L2 x 40, L3 x 50)

Friday

Partner WOD

AMRAP 20:

100 x Wall Balls (Swap every 10)
50 x Hang Power Cleans @ 50% 1RM (swap every 5)
100 x Pull ups (Swap every 10)
50 x Front Squats (Swap every 5)
400m (swap every 100m)

Reminder:

The open gym will now be held at 5:00pm with the evening Partner WOD held at 6:00pm. All other sessions on friday remain unchanged.

Thursday

Benchmark "Fran"

21/15/9

Thrusters (L1 30/20, L2 & L3 42.5/30)

Pullups (L1 Banded or jump chins)

Wednesday

For Time:

50 x Back Squats (30/20, 40/30, 50/40)

40 x Toes to Bar

400m

30 x Shoulder to Overhead

20 x Burpees

200m

10 x Wall Walks