10-12-2017

Weightlifting
7 7 7 7 Deadlift
7 7 7 7 Bent Over Row
7 7 7 7 Strict PUs (weighted)

1000m Row
50 GHD sit ups
50 Wall Balls (20/14)
50 Sum DL High Pull (75/55)
50 Push Press (75/55)
1000m Row

10-9-2017

Weightlifting
7 7 7 7 Bench Press
7 7 7 7 Dips
7 7 7 7 DB Shoulder Press

WOD
4 rounds for time of:
25 Double Unders
50m Sled Push
10 Deadlifts, 225/155 lbs
Row 250m

10-2-2017

Weighlifting
7 7 7 7 – Bench Press
7 7 7 7 – Dips
7 7 7 7 – DB Shoulder Press

WOD
45 Sit-ups
45 Flutter kicks
15 Pull Ups
Row 500

35 Sit-ups
35 Flutter kicks
12 Pull Ups
Row 500

25 Sit-ups
25 Flutter kicks
9 Pull Ups
Row 500