Wed. 3/16/16
Front Squats – 5×3 – Heavy Buy In – 25 Dubs (2:1 + 5 Burpees) 4 Rounds 5 BB Lateral Jumps – Over n Back 10 HSPU – Strict DB SP 2:1 15 Deadlifts @ 165/123 20 WBS @ 20/14 Tri. Run
Tues. 3/15/16
Warm Up Beniost Run – Sub 2500m Row Snatches – 5×3 4 Rounds 6 Power Snatches @ 135/103 9 OHS ” ” 12 Cal Row Wod Note: Path to rower. Up North stairs/ Down South stairs
Mon. 3/14/16
2 Rounds Patriot Run 10 Burpees to 45# Plate 20 Box Jumps 30 HRPU 40 Prisoner Squat Jumps 50 Walking Lunges Time Permitting 1000m Row
Fri. 3/11/16
16.3 RX 7min AMRAP 10 Snatches @ 75/55 3 Bar Muscle Ups SX 7min AMRAP 10 Snatches @ 45/35 5 Jumping C2B Pull Ups MX – 55+ 7min AMRAP 10 Snatches @ 65/45 5 C2B Pull Ups
