WOD:

“CHELSEA”

30 MIN. E.M.O.M.

15 – PULL-UPS

10 – PUSH-UPS

15 – AIR SQUATS

MOBILITY WOD:

45-30-15 SECONDS

L-SITS

SUPERMANS

HOLLOW ROCKS

PLANK-HOLDS

WOD:

“GWEN”

15-12-9

CLEAN & JERK

*TOUCH/GO*

WOD:

BIKE, RUN, or ROW AS FAR AS POSSIBLE IN 30 MINUTES

WOD:

21-15-9

BODY WEIGHT BENCH PRESS

BAR MUSCLE-UPS

WOD:

(FOR TIME)

“KAREN”

150 – WALL BALLS

WOD:

4 ROUNDS

15 – BOX JUMPS @ 36″

400M RUN

WOD:

FRONT SQUAT

5-5-5-5-5

WOD:

5 ROUNDS

15 – CHEST TO BAR PULL-UPS

400M RUN

WOD:

DEADLIFT

10-5-3-1-1-1-3-5-10

WORKING UP TO HEAVIEST LOADS POSSIBLE @ EACH REP SCHEME.