PRE: Movement Standards (Day 8)

WOD: "Karen" For Time:

-150 Wall Balls (20/14)

Then:

"Annie" For Time: 50-40-30-20-10

-Double-Unders (x3 Singles)

-Sit-Ups

POST: 100 RB Good Mornings, 80 High - > Low plank transitions, 60 Band Pull aparts

PRE: Movement Standards (Day 7)

WOD: "Angie" For Time:

-100 Pull-Ups

-100 Push-Ups

-100 Sit-Ups

-100 Air Squats

POST: 5 Rounds: 1 Lap Heavy Farmer Carry, 5 DB Power Cleans, 4 DB Front Squats, 3 DB Shoulder to Overhead (Build to a heavy complex)

PRE: Movement Standards (Day 6)

WOD: Partner Day! “Billa” 25 Rounds for time:

-9 Wall Balls (20/14)

-6 Burpees

-3 Power Cleans (155/105)

*After Round 6, perform: 1 mile Run (together, 2000m Row/Ski)

POST: Mobility