Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds each for max reps of:
1 minute push press/jerk (70/55kg from ground)
1 minute bar muscle ups/C2B pull ups/pull ups
1 minute KB goblet squats (32/24kg)
Post total number of reps for each movement to chalkboard/journals
Use same barbell weight as last Friday’s WOD; you knew this looked familiar didn’t you?!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
10-5-3-1-1-1-3-5-10
Post loads of final sets of 1-3-5-10 reps

Wednesday WOD at 7, 9am and again at 4 and 6pm
Sisson, a hero WOD
As many rounds as possible in 20 minutes of:
12 ft rope climb 1 ascent (Rx from seated position)
5 burpees
250m row/200m run/0.3mi bike
Post number of rounds and remaining reps to chalkboards/journals

Thursday WOD at 6, 7, 9am and again at 4 and 6pm
Deficit deadlift
3-3-3-3-3
Post load and number of sets at heaviest load to chalkboard/journals
No dropping, but doesn’t have to be touch and go, use your max load from last Monday as a guideline; you know this looked familiar didn’t you?

Friday WOD at 7 and 9am and again at 3 and 5pm
“Isabel”
60/45kg power snatch, 30 reps for time
Post load and time to chalkboard
Compare to Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011

Monday through Thursday 5pm open training hour
-work on skills, focus on a single lift or movement, get in mobility work, or make up a wod from this or last week that you missed