Wed. 2/24/16
3mins of Jump Rope – Singles/Dubs/Triples Shoulder Press – 5×10 – Heavy 10! Dips @ #20/#10 Box Jumps @ 24/20 15 DU- Sub 40 singles Buy Out – 10 Burpees
Tues. 2/23/16
Tues. 2 DB Bent Over Rows – 4×10 – 2 DBs 3 Rounds iQ Bldg/Patriot/Tri. Runs 15 Pulls Ups 15 DB Front Squats @ 55/40 15 DB Push Ups 300m/500m/750m Rows Wod Note: no squat cleans
Mon. 2/22/16
W/U Sn. Work Metcon: 12-9-6-3 1 Rope Climb – Sub 3 Rope Pulls Power Snatches 115/88 Bar Facing Burpees
Fri. 2/19/16
Warm Up: Patriot Run Walking Lunges – Length of Gym Inch Worm – “” Tri. Run Bear Crawl – “” Broad Jump – “” Patriot Run 5 Rounds Tri. KB Farmers Carry @ 20/16 10 Thrusters @ 115/88 10 BR BB Lunges @ “” Time Permitting: 500m Row x 3 with :30sec rest btwn
