Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
Strength
Power Cleans
5 Sets of 3 Building in Load
Front Squats
5 Sets of 3 Building in Load
For Time
Run 400 Meters
Run 400 Meters
21 Med Ball Cleans
21 Burpees
21 Sit Ups
Row 21 Calorie Row
Run 200 Meters
15 Med Ball Cleans
15 Burpees
15 Sit Ups
15 Calorie Row
Run 100 Meters
9 Med Ball Cleans
9 Burpees
9 Sit Ups
9 Calorie Row
Strength
Power Cleans
5 Sets of 3 Building in Load
Front Squats
5 Sets of 3 Building in Load
For Time
Run 400 Meters
Run 400 Meters
21 Med Ball Cleans
21 Burpees
21 Sit Ups
Row 21 Calorie Row
Run 200 Meters
15 Med Ball Cleans
15 Burpees
15 Sit Ups
15 Calorie Row
Run 100 Meters
9 Med Ball Cleans
9 Burpees
9 Sit Ups
9 Calorie Row
Strength
Power Cleans
5 Sets of 3 Building in Load
Front Squats
5 Sets of 3 Building in Load
For Time
Run 400 Meters
Run 400 Meters
21 Med Ball Cleans
21 Burpees
21 Sit Ups
Row 21 Calorie Row
Run 200 Meters
15 Med Ball Cleans
15 Burpees
15 Sit Ups
15 Calorie Row
Run 100 Meters
9 Med Ball Cleans
9 Burpees
9 Sit Ups
9 Calorie Row