PRE: Movement Standards (Day 4)

WOD: "Charles Margiotta" For time:

-1000/850m Row/Ski

-20 Power Cleans (135/95)

-1000/850m Row/Ski

-20 Power Snatches

-1000/850m Row/Ski

-20 Thrusters

-1000/850m Row/Ski

POST: 3 Rounds: 10/8 Cal Bike, 12 DB Skull Crushers, 30 BB Floor Wipers

PRE: Movement Standards (Day 3)

WOD: Partner Day! "Broken Arrow" For time:

-150 Air Squats

-100 Push-Ups

-50 Strict Pull-Ups

-10 mile Bike

-3 mile Run

-1,000 Double-Unders

-150 Air Squats

-100 Push-Ups

-50 Strict Pull-Ups

*Wear a Weight Vest (20/14 lb) during the first 300 reps (initial air squats, push-ups, and pull-ups)

POST: Mobility

PRE: Movement Standards (Day 2)

WOD: "Adle" For time: 4 Rounds:

-6 DB Lungesters (2x35/20, 1 rep = 1 Lungester consists of 1 Left-Leg Lunge, 1 Right-Leg Lunge, 1 Thruster)

-29 Up-Downs (Burpee no push-up)

-4 Shuttle Sprints (50m out/50m Back)

POST: 3 Rounds: 10 DB HSPU, 16 Alt. DB Deadlifts, 20 GHDSU, 30 DB Russian Twists