08/01/18-14/01/18

Monday 08

EMOM12

8 alt KB Snatches         24/16kg

5rds of:

400m run

20 alt KB snatches       24/16kg

Tuesday 09

Thrusters

3-5-7-9-11

Tabata32

Thrusters 20/15kg

Pull ups

Thrusters 20/15kg

Push ups

Wednesday 10

5rds of FGB

Row

Squats

Bike

DU

Ski

5min work/1min rest after each round

Mobility WOD

Thursday 11

Front rack lunges

10-10-10

AMRAP20:

10 front rack lunges 50/35kg

5 shoulder-to-overhead 50/35kg

100m pinch grip 15/10kg

Friday 12

Deadlift

5-5-5-5-5

AMRAP12

20 single leg max height plate hops

20 DB Clean 15/10kg each hand

20 med ball dead bugs 7/5kg

Saturday 13

Coaches WOD

Sunday 14

REST DAY

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