Wednesday
Pairs Comp 3
WOD 1
Run 100m
42 Wallballs
Run 100m
30 Wallballs
Run 100m
18 Wallballs
WOD 2 – 4 rounds for time
10 Pull ups
10 Squat cleans
WOD 3
100 double unders
80 Press ups
60 Toes to bar

Thursday
EMOTM Climbing for 6 mins
1 power clean + 1 Tall clean + 1 Push jerk
Every 2 mins for 10 mins – Climbing
1 Squat Clean & Split jerk
WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Friday
3 x 5 @ 85% Deadlift
WOD Barbara
5 rounds for time
• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats