Monday, Nov 15
WOD
row 1000m
100 air squats
50 DB bench press, 45/30
row 500m
50 air squats
25 DB bench press
Tuesday, Nov 16
STRENGTH
push press 5-5-3-3-2-1-1
WOD
DEATH BY CLEAN AND JERK, 135/95
Wednesday, Nov 17
STRENGTH
squat snatch 10 x 1
WOD
20-2 alt 1-arm DB snatch, 45/30
2-20 walking lunges
Thursday, Nov 18
WOD
AMRAP in 17 minutes
20 wall ball shots, 20/14
20 SDHP, 75/55
20 box jumps, 24/20
20 push press, 75/55
20 cal row
Friday, Nov 19
WOD: HELEN
3 rounds
run 400m
21 KB swings, 55/40
12 pull ups