Monday

HEAVY LIFT

3x20 Backsquat
This is the last week commit to get it done and challenge yourself

WOD

 Regionals # 6
50 calorie row
50 box jumps 24"/20"
50 Deadlifts
50 wall balls
50 ring dips
50 wall balls
50 deadlifts
50 box jumps
50 calorie row

Tuesday

HEAVT LIFT

Max Cleans "for Justine"
20 minutes to find your max

 WOD

Regionals # 4
21-15-9-6-3
Strict handstand push ups or strict press
Front Squat
burpees

Wednesday

Heavy lift

10-9-8-7-6-5-4-3-2-1
Deadlift add weight each set

 WOD

Zembiac
5 Rnds
11 backsquats
7 burpees pull ups Must do a strict push up burpee
400 run

Friday

Team WOD

200 Relay (each must run 200)
150 thrusters 45/30
100 pull ups
50 box jumps 24/20
200 relay

1 partner works
1 partner holds a 20lb medball overhead.
Dropped medball =10 burpees per person

Saturday

Sarg:  Penalty rounds for sweats eating on sunday through Friday.  1.5 mile run per treat two cookies=3 miles
7 min AMRAP
5 overhead squats
10 front squats

6 Min AMRAP
10 burpees
10 wall balls

5 Min AMRAP
Toes to bar