MONDAY
For Time:
-200m Run w/ Sledge Hammer
-10/10 Sledge Hits
-20m Tire Flip
-20m Sled Push (60/40)
-20m Sled Rope Pull
TUESDAY
15 Min to Find 1RM Snatch
Row 600m For Time
WEDNESDAY
15 Min to Find 1RM Clean and Jerk
14min AMRAP
-60/45cal Bike
-50 Push-ups
-40 Box overs
-30 Thrusters P:(52/35) F:(42/30)
-20 Burpees Over the Bar
THURSDAY
Make-Up Day
OR
15 Min Row/Bike/Jog
+
ROMWOD
FRIDAY
15 Min to Find 1RM Bench Press
Max Side Plank Hold
SATURDAY
Weightlifting Competition! There will be an off-site workout at Cherokee Bluffs at 9am!
