Wednesday

           Sled Day

Partner Wod: 10 rounds 

Partner #1. Push sled 25 meters/ pull back

Partner #2. Ski erg

Partner #3. Farmer carry to ski erg

* rotating for 10 rounds

** add weight to sled on even rounds

Sunday

            THE DEAD CHIEF

5 ROUNDS 

   AMRAP-3

3 DEADLIFTS 

6 PUSH UPS

9 SQUATS 

* REST 90 seconds 

Closer: ANNIE

          50-40-30-20-10

Sit ups

DUBS

Saturday

 

   

Saturday

     

    The Ghost

6 Rounds

1 minute Rowing

1 minute Burpees

1 minute DUBS/ SU

1 minute Rest

Sled day

  Sled pull/ push

Partner 1. Does 

Push 25 meters

Pull back

Partner 2. Does 5 back squats + 10 JB swings

Wednesday

  Strength: Bent over rows 5x5

Conditioning: 10 rounds

     5 pull ups

Farmer carry- 25 meters

     5 Floor press

Farmer carry- 25 meters

Sunday