The "3rd"

15 C&J @ 155/115
800 m run
50 Kb
15 C&J
400 m
50 burpees
Please enjoy and drink responsibly


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5 min blasts! (x3!!!)

5 min. Max Front Squats 155/115

Rest 5 Min

5 min AMRAP - 10 Dumbell Snatch (5 each arm)/10 Box Jumps

Rest 5 Min

5 Min Max Meters on the Rower!!

5 X 5 Deadlift .......OHS & KB Swings

Skill Work
     5 x 5 DEADLIFT....increasing weight each set

Then......

Ladder up by 2 for 10 min AMRAP

OHS 95/65
KB SWING 52/35

2/2.....4/4.....6/6.....8/8.....10/10.....etc......

Run your little hearts out!...5K Done!!

Run 3.24 miles, a 5K, as fast as you can!
 (yes, our route is slightly longer than 3.1)

3...2....1....GO!!!

4 mins FOR 4 rounds!

1 min each of these 4 movements:

Pull ups
Sit ups
Push Press  95/65
Weighted Step ups 52lb kb (x2)/35lb kb (x2)

Rest 1 Min......Repeat....4 Rounds total

Keeping a running total of reps per round trying to maintain each round

Monday

180WOD
12 WB
6 Burpees
5 rds
2 min rest
800m run
2 min rest
15 KB
10 Box
5 rds
2 min rest
75 Air Squat
75 Situps


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Friday

180WOD
300m row
21 slams
15 T2B
9 Front Squats 135/95
2 min rest
3 rds


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