A whole week!

Week was all messed up due to the level 1 cert on Wed/Thurs

Monday:
Complete as many rounds and reps as possible in five minutes of:
115# Thrusters x 5 reps
Pull-Ups x 10 reps

Rest exactly five minutes, then

Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

Thrusters/Pulls - 2 rounds plus 8 pull-ups

Burpees/Wall ball - 3 rounds + 6 burpees

Tuesday

15 min row

PVC Pipe Snatch practice

65# Bear Complex for the movements

Wed

Fran

21-15-9

Scaled to 65# thrusters and pull-ups

time: 7:45

plus a ton of very slow tight skill work on the pvc pipe

Thur

triplet of 8 push-ups, 10 medball cleans, 12 sit-ups

AMRAP 8 min

5 full plus 20

plus a ton more of slow, tight skill work

Friday - Rest...

jp