Friday

WOD

Run 5km

For time

Thursday

STRENGTH

Bench Press

5@65%

5@75%

5@85%

*All percentages are off 90% of your 1RM

WOD

"Zen"

Buy in: 50 Wall Balls - 20/14lb

then,

10 Strict Handstand Push ups

3 Power Cleans - 80/55kg

8 Strict Handstand Push ups

3 Power Cleans - 80/55kg

6 Strict Handstand Push ups

3 Power Cleans - 80/55kg

4 Strict Handstand Push ups

3 Power Cleans - 80/55kg

2 Strict Handstand Push ups

3 Power Cleans - 80/55kg

For time.

Wednesday

STRENGTH

Download the "Wendler Log" app it will make our strength training flow a lot easier.

5@65%

5@75% 5@85%

*All percentages off 90% of your 1RM

WOD

"Grippy Run"

3 rounds for time of:

400m Run

9 Front Squats - 70/47.5kg

12 Pull ups