Wods for the week

MONDAY
Max Front Squat
5-4-3-2-1-1-1
Mini wod: AMRAP in 9 min:
5 Front Squats (50-75% of max wt)
10 Bar Facing Burpees
15 Evil Wheels

TUESDAY
Row 500 meters
50 Wall Ball Shots
Row 400 meters
40 Wall Ball Shots
Row 300 meters
30 Wall Ball Shots
Row 200 meters
20 Wall Ball Shots
Row 100 meters
10 Wall Ball Shots

WEDNESDAY
5 Rounds for time of:
5 Tire Flips
5 Jumps in and out
10 Push-ups with feet on tire
100 meter run (to get hammer)
10 Sledge Hammers on tire
100 meter run (to put back hammer)

THURSDAY
8 Rounds for total reps of:
20 sec Hang Power Clean (115, 75)
10 sec rest
20 sec Push Press (115, 75)
10 sec rest
score is total reps for each lift
total time is 8 minutes

 FRIDAY
4 Rounds for time of:
3 Rope ascents*
30 Push-ups
30 Sit-ups
* scale as needed

 SATURDAY
 Val and I don't want to hog all the fun. Come join us and see bow fun it is for yourself.