June1-7

Monday

Team WOD

10 rnds (5 per partner)
8 wall balls 20/15
2 muscle up or 2 pull ups and 2 dips
6 squat cleans 75/53

Rules:

1) Partner must hang from the bar until the other person has completed their entire round and is hanging on a bar.  If the clock is running there must be a person hanging from the bar.
2) There is a 3 burpees per person penalty each time someone drops from the bar before the other person is hanging
3) The penalty rounds are to be completed after the 10th rnd. No one needs to hang on bar during the penalty rounds.
4) The clock runs untill all penalty rounds have been complete
5) Crossfit movement standards apply to all exercises, it is not a rep unless the are met.  Look them up before the WOD.

Tuesday

Heavy Lift

3x3 @ 70% Backsquat
3x2 @ 80
3x1 @ 90

Wod

800 run
40 L-sit pull ups
800 run
40 strict pull ups
800 run
40 kipping pull ups

Wednesday

Heavy lift

3-3-3-3-3-3-3-3-3-3
Overhead press

Wod 

10 min AMRAP
20 kb swings
20 floor to overhead 10 each side
20 shoulder touches
20 KB box step up on 20" box

RX 53/35

Friday

Time 500 M row

Wod

5 rnds
31 backsquats 135/95
12 power cleans 185/95-105

Saturday

1 mile run timed

 Wod

20 min
Even minutes
5 clean and jerks
Odd minutes
5 power snatches