Thursday

5 Squat clean (at 20kg db's)
10 Pushups (using db's)
15 Double Unders

x 5 rounds

16:30

Nutrition is the Foundation

The last few weeks

9, 6, 3

Thrusters at 165lb 

Pullups (18. 12. 6)

Hand walk (4,2,1)

12:53  ( a take off the mainsite wod of 9,6,3 Thrusters and Muscle ups)

Run 5K

28:34

8 rounds of

Run 400m 

rest 30 seconds

21-15-9 

Pushups

DL at 195lbs

8:50

12.4

203

12.5

54

Run, rest, repeat

Run 400m
Rest 30 sec
x 8 rounds


Whole school:
Run 400
5 pushups
10 situps
15 squats
AMRAP in 10 min

WOD 12.2
75 lb Snatch 30 reps
135lb Snatch 30 reps
AMRAP in 10 min

WOD 12.3
15 Box jump at 24"
12 PP at 115
9 T2B
AMRAP in 18 min