Wednesday

At home wod- for time

Buy in- 800m run

42-30–18

• Squat Thrust

21-15-9

• Dips

Buy out-800m Run

Tuesday

At home wod- 12 min amrap

• 10 burpees

• 25 DU

Friday

At home wod- :40 on :20 off

Alt OTM x 8

• DU

• Wall Sit

rest 2:00

Alt OTM x 8

• Plank shoulder taps

• jumping lunges

rest 2:00

1 mile Run

Thursday

At home wod- For a time (break up movements how every you would like)

• 50 HSPU (x2 regular push ups)

• 100 Sit ups

• 150 Mtn. Climbers

• 200 Air Squats

Wednesday

At home wod- For time:

•50 burpees

•1 mile run

•75 G2OH

•1 mile run 

•100m walking lunge