STRENGTH
Deadlift
WOD
3 Rounds
10x G2OH (135/95)
400m Run
STRENGTH
Clean & Jerk
WOD
50, 40, 30, 20, 10x
STRENGTH
4 Rounds – not for time
10x Banded Good Mornings
5x Each Arm DB Strict Press
10x Air Squat
WOD
15 Minute AMRAP
15x Deadlift (115/75)
12x Hang Power Clean
9x Front Squat
6x Push Jerk
3x Thrusters
STRENGTH
Rope Climbs
WOD
6 Minute AMRAP
42x Double Unders
30x Wall Balls
18x Pull Ups
-rest 5 minutes
6 Minute AMRAP
21x Double Unders
15x Wall Balls
9x Pull Ups
STRENGTH
Double Unders
WOD
3 Rounds
Every 6 Minutes:
500m Row
15x Push Press (115/75)
15x T2B
WOD
Teams of 3
400x Squat
300x Med. Ball Sit Up
200x G2OH (95/65)
100x Push Ups
STRENGTH
4 Rounds – Not for Time
10x Banded Good Mornings
10x HR Push Ups
10x V-Ups
WOD
20 Minute AMRAP
10x Deadlift (185/135)
10x Bar Facing Burpees
200m Run
6500 Belleau Wood Lane, Suite B
Sacramento, Ca 95822
916-524-7845