PRE: Movement Standards (Day 10)

WOD: "The Hammy" For time:

-1000/850m Row

-7 Squat Clean-and-Jerks (135/95)

-50 Push-Ups

-7 Squat Clean-and-Jerks

-50 Sit-Ups

-7 Squat Clean-and-Jerks

-50 Box Jumps (24/20)

-7 Squat Clean-and-Jerks

-50 Pull-Ups

-7 Squat Clean-and-Jerks

-1000/850m Ski

POST: 3 Sets: 15 GHDSU, 5 Wall Walks, 0:20 RB Hamstring Stretch/side

PRE: Movement Standards (Day 9)

WOD: Partner Day! "Painstorm X - Team Version"

-200m Farmer’s Carry (2x50/35)

-80 Pull-Ups

-80 Thrusters (45/35)

-200m Sandbag Carry

-60 Burpees

-60 Hang Snatches (45/35)

-200m Farmer’s Carry

-40 Amer. KB Swings (70/53)

-40 Bear Complexes (45/35)

-200m Sandbag Carry

-20 Muscle-Ups

-20 Handstand Push-Ups (Box/Pike)

POST: Mobility

PRE: Movement Standards (Day 8)

WOD: "Assault On Linda" For time: 10-9-8-7-6-5-4-3-2-1 Reps of each:

-Cal Bike/Row/Ski

-Deadlifts (1.5 x Bodyweight)

-Bench Presses (Bodyweight)

-Power Cleans (.75 x Bodyweight)

POST: 4 Rounds: 100m Shuttle Run (50 out/50 back), 20 Dead Bugs, 0:30 Side Plank - Right, 0:30 sec Side Plank - Left