WOD

Thursday

For Time:

10-10-10-10
Calorie Row
Wall Ball 20/14
Power Snatch 75/55
Wall Ball

Rest 1:00

20-20-20-20
Repeat sequence with 20 Reps

Rest 2:00

30-30-30-30
Repeat sequence with 30 Repetitions

Friday

Strength:

5 Rep Max Front Squat
*Bar will be cleaned from the floor

Followed by:

Team of 3
15 Rounds (5 each)
20 Alt DB Snatch 50/35
10 Burpee Box Jump Over 24/20

RX+: DB 70/50

Saturday

Team of 3:

200/150 Calorie Assault Bike
100 Synchro Air Squat
(1 person holds WB during the air squats)
75 Toes to Bar
50 Wall Ball Box Step Over 30/20
25 Thrusters 135/95