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WOD: Friday mar 16

Prep and practice

Deadlift 225/155
Immediately into
21 dl 315/205
50’ hsw
15 dl 315/205
50’ hsw
9 dl 315/205

9 min time cap

Wod: Thurs Mar 15

2 rft:
•  12 power snatch 95/65
• 15 wall balls
• 18 ttb

4x4 push press

Emom x 15
• 2 rope climbs
• 8 burpee box overs
• 40 dubs

WOD: Wed March 14

Bench Press
5x5 increasing

Power clean 155/105
Pull ups

Amrap x 7 min
• 30 dl 225/125
• 15 bar over burpees