WOD 50 SIT UPS 25 DOUBLE UNDERS 10 DEADLIFT 205/135 40 SIT UPS 20 DOUBLE UNDERS 8 DEADLIFT 205/135 30 SIT UPS 15 DOUBLE UNDERS 6 DEADLIFT 205/135 20 SIT UPS 10 DOUBLE UNDERS 4 DEADLIFT 205/135 10 SIT UPS 5 DOUBLE UNDERS 2 DEADLIFT 205/135

SWOD – BENCH PRESS 1 X 20 WOD 2 ROUNDS 15 PUSH UPS 200 M RUN 15 PULL UPS 200 M RUN 15 BOX JUMPS 24/20 200 M RUN

SWOD – BACK SQUAT 1 X 20 WOD 5 ROUNDS 7 OH SQUATS 75/55 7 TOES 2 BAR 14 DOUBLE UNDERS

SWOD – PUSH PRESS 1 X 20 WOD 5 ROUNDS 12 WALLBALLS 20/14 12 PUSH UPS 200 M RUN

SWOD – DEADLIFT 1 X 20 WOD “HELEN” 3 ROUNDS 400 M RUN 21 KBS 55/35 12 PULL UPS

9 AM – TEAM WOD ONLY

WOD 1 MIN WORK / 1 MIN REST 4 ROUNDS DOUBLE UNDERS PUSH PRESS 95/65 FRONT SQUAT 95/65

SWOD – O.H. SQUAT – FIND 1 REP MAX WOD 5 ROUNDS 9 POWER CLEANS 95/65 9 KBS 55/35 9 BURPEES

SWOD – POWER CLEAN – FIND 1 REP MAX WOD 5 ROUNDS 12 LUNGES W/PLATE 45/25 10 MED BALL SIT UPS 20/14 8 PULL UPS 100 M RUN

SWOD – FRONT SQUAT – FIND 1 REP MAX WOD 3 ROUNDS 400 M RUN 15 WALLBALLS 20/14 15 BOX JUMPS 24/20