Weeks 5.4-5.9/5.11-5.16

BARBELLS FOR BOOBS 9AM 5.9.15 DONT MISS OUT

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5.4-5.9

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MONDAY
Buy In 
20 Box Jumps
THEN
3 Rounds
40 Medball Cleans
Run 400m
THEN
Buy Out
20 Box Jumps

TUESDAY
"Nicole"
20 min AMRAP
Run 400m 
Max Unbroken 
Pullups

If scaled- 
25 Jumping
pull-ups

WEDNESDAY
Buy In 
100 Double Unders
THEN
50 Box Jumps
40 HR Push Ups
30 Power Cleans
135/95
Cash Out
100 Double Unders

THURSDAY
Row 2k
40 wall balls  20/14
Row 1k
30 wall balls 20/14
Row 500m
20 wall balls 20/14

FRIDAY
5-5-5-5-5 
Strict Press
6-6-6-6-6 
Push Press
1-1-1-1-1
HEAVY Jerks

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SATURDAY
B4B/Relay For Life Event
9am-12pm
Check Facebook For More Details

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5.11-5.16

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MONDAY
15 AMRAP
10 Burpees
20 Power Cleans
 (185/135)
30 Double Unders

TUESDAY
50 cal row
35 thrusters (75/45)
50 pull ups
35 thrusters
50 cal row

WEDNESDAY
skill- find 3 rm on deadlift
metcon- run 2 miles or if rain row 3k (for time)

THURSDAY
strength- back squat 5-5-3-3-3-1-1-1-1-1
metcon- death by push ups

FRIDAY
“Isabel”
Snatch 30 reps for time

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SATURDAY
Tire Flipping Madness

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