Monday

Pre-WOD: 50 Wall Balls for time

WOD: 5K Row for time

R.E.C.: Tabata knees to elbow and AbMat sit up

Friday

Weights: Bent Row 5×5

WOD: "Helen" AMRAP in 13 minutes:
400 meter Run
21 Kettlebell Swings (1.5/1)
12 Pull Ups

REC: 100 Double Unders for time

Thursday

Rest / Make Up Day

If you missed a WOD this week, instead of making it up, try shooting for a Legends WOD!!!

Wednesday

Weights: Dead Lift 7×2, then complete burnout set at 50% of the last set's weight.

WOD: 15 minute AMRAP of:
Lunge down and back in box with bumper plate overhead (45/35)
20 Box Jumps

R.E.C.: Complete 5 push ups and sprint one lap on the top of every minute for ten minutes.

Tuesday

"Air Force WOD"- For time:
20 Thrusters (95/65)
20 Sumo Dead Lift High Pull (95/65)
20 Push Jerk (95/65)
20 Overhead Squat (95/65)
20 Front Squat (95/65)

**Athlete must complete four burpees on the top of every minute, including the first minute. 15 minute tap out.

R.E.C.: With five minutes on the clock, row 500 meters, and in remaining time complete as many double unders as possible.