Monday, March 9

SWOD:

• Deadlift 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:

• Row, 250 m

-- then -- 3 rounds of:

• 15 Deadlifts, 135/95 lbs
• 10 Box Jump Overs, 24/20 in
• 5 Clean & Jerks, 135/95 lbs

-- then --

• 200 Jump Rope (Singles)s

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Monday, September 15

Strength:

• Snatch Balance 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. Complete as many rounds as possible in 12 mins of:

• 12 Box Jump Overs, 24/20 in
• 9 Toes-to-bars
• 12 Overhead Plate Lunges, 45/25 lbs

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