August 7th – August 11th

Workout of the Day
Monday
3 rounds for time/3 mins rest between each
70 Double unders
15 deadlifts 185/135
10 HSPU
15 pull ups

Tuesday
21 Squat Cleans 135/95
15 Thrusters
9 Clean & Jerks

Wednesday
2 Rounds
800 meter run
50 push ups
75 air squats

Thursday
Strength
Push Jerk
3-3-3-3-3
and
Front Squat
3-3-3-3-3

Friday
10 rounds
100 meter run
8 kb swings
8 pistols

NINJA

Monday
3 rounds for time/3 mins rest between each
500 meter row
15 KB swings
50 single unders

Tuesday
10-9-8-7-6-5-4-3-2-1
Box jumps
DB thrusters
Med Ball sit ups

Wednesday
Same as RX

Thursday
3 rounds
400 meter run
15 SDHP with KB
10 Burpee box jumps

Friday
10 rounds
100 meter run
10 wall balls
6 burpees

Post your scores to the Whiteboard.

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