WITH A 20 MINUTE RUNNING CLOCK 5 MIN ROW FOR CALORIES 5 MIN STEP UPS 3 MIN PUSH UPS 3 MIN GOBLET SQUAT 55/35 2 MIN PULL UPS 2 MIN DOUBLE UNDERS SCORE = TOTAL REPS

SWOD – BACK SQUAT – 3 X 10 (USE THE SAME WEIGHT ALL 3 SETS) WOD 12-9-6-3 POWER CLEANS 115/75 BOX JUMPS 24/20 BURPEES WALLBALLS 20/14

SWOD – PUSH PRESS – 3 X 10 (USE THE SAME WEIGHT ALL 3 SETS) WOD 21-15-9 THRUSTERS 75/55 KBS 55/35 200 M RUN

SWOD – BENCH PRESS – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 WOD 5 ROUNDS 12 STEP UPS W/PLATE 45/25 – BOX 24/20 8 TOES 2 BAR 6 PUSH PRESS 95/65

SWOD – BACK SQUAT – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 WOD 7 ROUNDS 7 KBS 55/35 7 GOBLET SQUATS 55/35 7 HSPU 100 M RUN

SWOD – PUSH PRESS – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 WOD 5 ROUNDS 7 POWER CLEANS 95/65 10 BOX JUMPS 24/20 200 M RUN

SWOD – DEADLIFT – 5-3-1 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 3 WOD 12 MIN AMRAP 10 SDHP 75/55 10 WALLBALLS 20/14 100 M RUN

WOD 2 ROUNDS 20 PULL UPS 30 PUSH UPS 40 SIT UPS 50 AIR SQUATS

SWOD – BACK SQUAT – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 2 WOD 12 MIN AMRAP 7 PULL UPS 7 FRONT SQUATS 95/65

SWOD – PUSH PRESS – 3 X 3 (DO AS MANY AS POSSIBLE ON LAST SET) WENDLER WEEK 2 WOD 5 ROUNDS 200 M RUN 12 KBS 55/35 7 BURPEES