Monday
Women
1. Skill Practice: 15 minutes
2. Partner WOD — for time:
Run to the north soccer goal with 1 medball per team (20/14)
Medball thruster toss (20/14) (from the north soccer goal to the backside of JAFH)
50 Pull-Ups
40 Dead Lifts (225/145)
30 Front Squats (155/95) no rack
20 Parallette Pass-through with Push-up & Dip
100 Overhead Walking Lunges (45# plate/25#)
*2 person teams; reps can be broken up between partners in any way.
Men
1. Tempo squat 2010: 5-5-5-5
2. Bench 5-5-5
3. Deadlift 5
Wednesday
Women — WOD: For time:
10 Snatches (75/45) — 15 Burpees
20 Snatches (75/45) — 15 Burpees
30 Snatches (75/45) — 15 Burpees
40 Snatches (75/45) — 15 Burpees
50 Snatches (75/45) — 15 Burpees
* Time Cap: 20 minutes
Men
1. Squat 5-5-5
2. Tempo press 2010: 5-5-5-5
3. Dimmel deadlift 10-10-10-10-(10)
Friday — Men
1. Squat 5-5-(5)
2. Bench 5-5-(5)
3. Tempo deadlift 2010: 5-5-5-5
Out of Class — Women
3 RFT:
15 thrusters (95/65)
3 rope climbs